How Many Push-Ups A Day To Lose Weight?

How Many Push-Ups A Day To Lose Weight

Obesity is on the increase all over the world. Exercise is a necessary way to burn calories and keep fit.

Push-ups are a necessary component of efficient exercise routines. It is a resistance workout that doesn’t require special equipment and can help you develop muscular strength.

They aren’t only for hardcore gym enthusiasts. You can gain several benefits from performing push ups, whether basic or enhanced.

Push-ups are also an effective fat-loss workout since they work the chest, core muscles, shoulders, and triceps.

So how many push-ups a day to lose weight? This post will explain the relationship between weight loss and this workout.

Can You Lose Weight By Pushing Up?

do push ups help you lose weight

Do push-ups help you lose weight? The short answer is yes!

Push-ups can help you lose weight by burning calories. However, you should include this exercise in your total-body workout routine.

Pushing up is excellent for strengthening core muscle groups in the upper body, such as the shoulders, chest, and arms, but it doesn’t target the lower body part.

For this reason, it’s best to combine push ups with exercises like lunges, squats, and planks to strengthen the muscles of your body and support losing weight.

Remember that every minute of workout you spend doing push-ups only burns about 5-7 calories.

Thus, even daily push-ups won’t be strenuous enough to burn many calories and shed a lot of weight.

The primary strategy for losing weight is to create a calorie deficit while additional elements are involved.

One fat pound covers approximately 3,500 calories. You may either take less energy, expend more caloric intake, or combine the two methods to achieve that deficit.

A set of moderately-paced push-ups within 5 minutes may burn roughly 28 calories for an adult weighing 150 pounds.

Increase that speed to a strenuous, heart-racing level to expend 48 calories. Your body weight will ultimately determine the number of burnt calories.

You may only burn an additional 150 calories even if you can complete a lot of push ups throughout the day.

Generally, push-ups can support weight loss, but you must mix them with other exercises to burn more calories effectively.

How Many Push-Ups A Day To Lose Weight?

how many push ups to lose weight

For this workout to be effective as a weight-loss exercise, you must perform 150 to 200 push-ups daily.

Therefore, it’s essential to do this exercise for 45 minutes or more many times weekly to lose weight.

It’s crucial to know how many calories you may burn while doing any exercise, especially if you are trying to shed body weight.

Here are the primary factors affecting the calories you can burn while doing push-ups:

  • Weight & height: The amount of calories you burn depends on your size and metabolism. Even while at rest, it’s true.
  • Intensity: The overall number of calories you burn will depend on how many push-ups you can perform in a particular time. You will quickly burn more calories if you complete them faster and more correctly.
  • Sex: Due to their typically lower body fat with higher muscular mass, men expend more calories while exercising at a similar intensity as women.
  • Age: Many aspects of your health change as you get older, including how many calories you can burn. Body fat increases while muscle mass decreases, causing this slowdown.

According to a study from the National Library of Medicine, for weight reduction to occur, you must engage in workout practice three times a week in a way that burns 300 calories or more.

A 45-minute active session will burn around 300 calories since push ups only burn roughly 5 to 7 calories every minute. During this time, you can complete 150 to 200 push-ups.

To lose weight and gain muscle, you must perform push-ups for an hour three times a week, with rest periods between sets.

It’s best to break down your workout into smaller sessions, as shown below:

  • Aim for 50 – 75 push-ups if you cannot do more than 25 constantly.
  • Aim for 75 – 150 push-ups if you constantly can’t do between 25 and 50.
  • Aim for 150 – 250 push-ups if you can continuously do more than 50.

Despite these ranges, you shouldn’t be complacent. Although these are great starting points, you should aim to perform more weekly push-ups.

What Are The Benefits Of Push-Ups?

Benefits Of Push-Ups

If you consider this workout, let’s take a closer look at the following research-backed benefits push-ups can offer.

Convenient And Versatile

When mentioning strength training, you may consider weightlifting. However, there are several ways to muscle development.

Push-ups are an exercise known as calisthenic, which uses your body mass as resistance.

Therefore, you don’t need specialized equipment, which makes it convenient and versatile.

Depending on the fitness level, you may modify the versatile exercise to make it less or more difficult.

Boosts Cardiovascular Health

A push-up workout is a great exercise to raise the heart rate. Although this workout strives to build muscles, it can also support cardiovascular health.

You need to do multiple activities at once, so your heart must work hard to pump oxygen and blood to your body.

Supports Bone Health

Fractures and illnesses like osteoporosis are more likely to occur if your bone mineral density is inadequate.

Activities like push ups that include resistance and weight-bearing can assist you in building strong bones.

Boosts Upper Body Strength

Push-ups are a fantastic exercise for building upper-body strength, including the shoulders, chest, biceps, and triceps.

Gaining extra upper-body muscle can increase overall functional fitness and make it simpler for you to complete daily tasks.

Improves The Posture

Push-ups will help you straighten your back, abs, and shoulders while strengthening the muscles.

It is one of the great benefits since poor posture may cause back pain, impaired breathing, or headaches.

Good For Different Muscle Groups

Besides focusing on the arms and chest, a push-up workout is also beneficial for different muscle groups at the same time, such as pectorals, deltoids, latissimus dorsi, abdominals, gluteals, triceps, and biceps.

What Are The Types Of Push-Ups?

Types Of Push-Ups

Here are some common types of push-ups you should know:

Incline Push-Up

You can consider this option if you plan to do more push-up workouts or want something more straightforward.

This type is the same as the traditional push-ups, but you need to place your hands on a raised platform, which makes it more effortless.

For simple variations, start higher up, and bring your hands toward the ground when your strength improves.

Decline Push-Up

Position the feet on a raised platform to elevate the angle of the body and difficulty level for this workout.

You can try on different platform heights or your tempo to make the exercise easier or harder.

Plank Push-Up

Instead of beginning in the plank posture on the hands, start on the forearms to put the body through isometric exercise.

After that, stand up gradually from the forearms to the palms, each arm in turn.

Once in the high plank position, reverse direction and lower the body back to the forearms, each arm in turn.

Diamond Push-Up

Bring the hands underneath the body with the pointer fingers and thumbs touching to have a diamond form.

After doing push-ups as usual, you should remember to keep the elbows pleated all the time. To better picture this exercise, you can watch this video:

Plyo Push-Up

This exercise is the same as traditional push-ups. Create explosive strength when pushing the body up. As a result, the hands will lift a few inches off the ground between reps.

T Push-Up

This variant requires you to complete regular push-ups while working your shoulders in between reps.

At the beginning of the workout, create the side plank position by rotating the body and lifting the other hand upward.

Can You Do Push-Ups Every Day?

The good news is yes! If you need a fitness program that you can stick to consistently, performing push-ups correctly each day might be beneficial.

You’ll likely notice improvements in your upper body muscles if you perform push-ups often.

However, it’s best to perform a small number of push-ups each day and tailor the workout to suit your fitness and size.

You run the danger of overtraining, which might lead to elbow and shoulder injuries if you perform strenuous push-ups daily.

After doing push-ups, if you feel sore, it’s advisable to skip this exercise and take it easy. Come back the next day.


How many push-ups a day to lose weight? With 150 – 200 push-ups daily divided into smaller sets, this workout can be effective for weight loss.

Moreover, push-ups come in various types. Depending on your size and fitness level, choose the best-suited one.

While you can perform this exercise every day due to its health benefits, but doing a moderate amount of them to avoid potential injuries.

Leave a Comment