When it comes to the best bodyweight exercises, push-ups are the first to come to our minds. They don't need any equipment, use minimal space, and provide a complete body exercise that targets your chest, shoulders, triceps, core, and even glutes. With so much goodness, it's not surprising people wonder if one can do push-ups every day. In an exclsuive interaction with the editorial team of Onlymyhealth, Akshit Khatri, Sports officer, Sharda University - Noida, answered that the response isn't quite as simple as a yes or no. It's based on your needs, your current level of fitness, and how your body reacts to regular movement. Here's what you need to know before committing to a daily push-up.
Benefits of Doing Push-Ups Daily
A few benefits of doing push-ups daily may include:
- Increased upper body strength
- Improved core stability
- Ease of practice and accessibility
- Increased cardiovascular fitness
- Mindful discipline
But What About Overtraining of Push-ups?
“The most significant issue with performing any exercise daily is the possibility of overtraining,” Khatri said. Muscles repair and build during rest periods, not when you're actually using them. According to him, performing push-ups every day, particularly if you're performing a great many reps, can result in:
- Muscle fatigue
- Joint strain (particularly wrists and shoulders)
- Decreased performance
- Greater risk of injury
Khatri also added, "While bodyweight exercises are usually safe, it's important to listen to your body. If you're sore or tired, pushing through it every day might do more harm than good."
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Signs You Might Be Overdoing Push-ups
Your body will give you signals that you are overdoing push-ups. Here’s why:
- Enduring soreness that persists
- Elbow or shoulder pain
- Decline in performance (you can't do as many as before)
- Loss of motivation or burnout
How to Do Push-Ups Daily in a Safe Manner: Expert Tips
If you still want to include daily push-ups in your regimen, follow these expert-approved tips:
1. Vary the Intensity
Switch between high-rep and low-rep days. You can also rotate the type of push-up (e.g., standard, incline, decline, wide-arm, diamond) to hit different muscle groups and avoid overuse.
2. Use Proper Form
Good form should be your best friend. Tighten your core, keep your back straight, and position your hands directly under your chest to prevent injury.
3. Begin Small and Build Up Slowly
If you are a beginner, begin five to 10 a day and gradually increase. Don't wake up one morning doing 100 push-ups a day.
4. Have Rest Days or Active Recovery
Even if you don't completely rest, balance days of strenuous push-ups with light movement such as stretching, yoga, or walking.
5. Listen to Your Body
If something doesn't feel right, you must stop. Recovery is not laziness but it's progress.
Should You Do Push-Ups Every Day?
“If your goal is general fitness, building consistency, or improving upper body endurance, daily push-ups can be a healthy habit, if done mindfully. But for most people, a better approach may be incorporating push-ups three to five times per week as part of a varied workout plan,” Khatri concluded.
Bottomline
Push-ups are strong, but not sorcery. Performing them daily might create gains or agony based on the way you go about it. Experts suggest to incorporate a little variety, value form above all else, and never forget to give your body what it craves most: movement, but also rest.