500 Pushups a Day: Surprising Benefits

Making time to get 500 pushups a day into your workout may seem daunting, but it can be done.

If you can dig deep and motivate yourself to do the pushups daily, you will see an abundance of bodily, muscular, and cardio benefits.

Doing 500 pushups a day will help you shed belly fat, scorch calories, increase lean muscle in your arms, chest, shoulders, abs, and obliques, and will help you achieve the monthly goals you’ve been striving for. Pushups will not only help you build muscle and drop pounds, but it will also improve your endurance, posture, metabolic capacity, mood, energy, and sleep.

If you can’t do the 500 pushups per day immediately, you need to start with 100 and work your way up.

The key is to spread the pushups out over the course of the entire day.

Start with 30 in the morning, 30 at lunch, and 40 before bed.

Work your way up week by week until you get to 150 in the morning, 150 at lunch and 200 before bed.

Breaking it up will allow you to get more in without overextending yourself.

Mix in other exercises like squats, lunges, and good mornings to balance out your workout and give you a rest between sets.

Breaking the 150 pushups into 5 sets of 30 will make it that much easier.

So, without further ado, let’s find out how many calories 500 pushups a day will burn, the benefits you will get and the before and after results you can expect from adding pushups to your daily and weekly workout routines.

500 Pushups a Day

Calories Burned

If you are successfully able to achieve 500 pushups per day, you will start to burn an increasing number of calories and fat in the process.

This accelerates your weight loss goals.

A 200-pound person will burn 30 to 50 calories for every set of 100 pushups.

This means you can burn 150 to 250 calories for every 500 pushups you do and up to 500 calories for every 1000 pushups you do.

Doing pushups as part of a HIIT exercise will enable you to create an afterburn effect, helping you burn added calories as you sleep.

This could double or triple your calorie expenditure.

Muscular Benefits

Pushups will work several different muscle groups in your body.

The first and most obvious muscles are the chest, shoulders, and triceps.

Vary the angles of your pushup to hit the different heads of the deltoids and the different areas of the chest.

The second set of muscles you will work are the obliques, abs, and hip flexors.

Keeping a plank position in an extended amount of time is going to be taxing on your core muscles, forcing them to be strong and stable.

Doing pushup jacks or adding mountain climbers between sets will make the workout even more challenging.

500 Pushups a Day Results

If you want to see the results of pushups over time, you need to do them consistently every day.

As you progress towards the 500 pushup a day goal, know that it may take a month or 2 to see definitive results.

Take some before and after pictures so you can see how your hard work is progressing over time.

Varying the type of pushup, the intensity, the number of reps and sets will keep things interesting and challenging.

Your lean muscle mass will increase, along with your energy, mood, posture, and weight loss capabilities.

100 pushups a day may seem like enough in the beginning, but you need to keep pushing yourself to get to that 500 pushup a day goal.

Otherwise your body will adapt and your results will level off.

Summary: 500 Pushups a Day

If you can challenge yourself to completing the 500 pushups a day, you will start to consistently receive increased bodily benefits over time.  Improve to 1000 pushups a day and you will be unstoppable. Over time you will increase lean muscle mass, burn calories, and improve your overall self. Mix in exercises like air squats, burpees, and sumo squats to make it a full body workout. Once you begin to get good, you will be able to complete the entire set in less than 45 minutes a day. Keep challenging yourself, keep improving, and continue exercising!

Recent Posts