Overview

• A 2025 European Journal of Applied Physiology study reported previously inactive adults boosted push-up endurance by about 66% in four weeks after doing five minutes of simple daily exercises, including wall push-ups.
• Men's Health published a progressive four-week program that builds volume week to week, adds variations in week three, and includes an all-out set in week four to drive continued adaptation.
• Level-based guidance recommends beginners start with wall or incline push-ups before ground variations, with advanced trainees doing 3–5 sets of 15–25 reps on 4–5 days per week and experienced athletes targeting 50 or more daily reps through multiple sets or variations.
• Trainers emphasize strict form and full range of motion, noting a rep counts only if the body lowers under control until the nose reaches the floor and many supposed repetitions are partial.
• Reporting notes performance varies with bodyweight and highlights the importance of recovery and nutrition for muscle growth, including protein intake around 1.6–2.0 grams per kilogram of bodyweight per day.