100 Push Ups a Day for 30 vs. 300 Days (10 Month Results)

Everyone has done a 100 Push Ups a Day for 30 Days Challenge!

Seriously, there are so many YouTube videos published with before-and-after body transformation results from this challenge. It’s pretty awesome and inspiring, actually.

In fact, I made one myself after being inspired by these videos. It was the first YouTube video I ever made. Check it out on my Fat, Broke and Stupid YouTube Channel. Who knows… maybe you have, too?!?

But then… I kept going!

What I noticed on YouTube is that people would post their 30-day push up results and… nothing… that was that. It was like they reached their pushup quota for the year and suddenly were incapable of doing any more.

But not me!

I set out to do 100 push ups every day for an entire year and to publish the results along the way. I have finished 10 months already, and it is now time to reflect on the difference that 10 months can make compared to one month.

But first:

You Can Also Exercise Caution!

Before including 100 push ups a day to your daily exercise routine, I urge you to also exercise caution. Push ups are a total body, compound movement that can cause injury. Consult a health care professional in your jurisdiction before attempting a physical challenge like this. This article is intended to entertain, inspire, and reflect on my progress. It does not replace professional medical advice.

Why Am I Doing 100 Push Ups Every Day?

To make a long story short:

  • I used to be obese. I weighed 296 lbs. (134.5 kgs.) when I was 17 years old.
  • On June 15, 2019, I had lost 98 lbs. (44.5 kgs.) during a 13-year period.
  • I wanted (want) to take my fitness more seriously.
  • I wanted (want) to continue making positive, personal change in my life in general.
  • Specifically, I wanted (want) to add some muscle and strength to my body after my weight loss.
  • I wanted (still want) to document the process for myself.
  • I wanted (yep… still want) to inspire and inform others by publishing my results.
  • And, of course, I really did (do) love seeing those before-and-after body transformation videos on YouTube. My videos pay homage to all those who inspired me with their efforts, and they are my way of contributing to future generations of people looking to make personal change in their health and fitness.

100 Push Up Results Over Time

Here are the specific dates of my challenge:

  • Day 1: June 15, 2019
  • Month 1: June 15, 2019 – July 14, 2019 (30 days)
  • Month 10: June 15, 2019 – April 14, 2020 (305 days)

Here is my weight of each date:

  • Day 1 (Jun. 15, 2019): 198 lbs. (90.0 kgs.)
  • Month 1 (Jul. 14, 2019): 184.8 lbs. (84.0 kgs.)
  • Month 10 (Apr. 14, 2020): 180.4 lbs. (82.0 kgs.)

Let’s see how I did…

30 Day Before-and-After Photos: DAY 1 to MONTH 1

There you have it. The results on my personal 30-day, 100 Push Up a Day Challenge. The classic 30-day challenge that everyone does.

Mind-blowing results, aren’t they?

Well, no… not really! And you know what? That’s OK!

Personal change takes time. Changing your body takes time. Expecting to be a totally different person in 30 days is a recipe for disappointment. Sure, it could be done under extreme (and unhealthy?) circumstances, but let’s adopt a more realistic, sustainable, and forward-thinking approach instead.

I made progress in the first month. Among other things, I:

  1. lost an additional 13.2 lbs.
  2. completed the challenge without hurting myself.
  3. incorporated physical training into my everyday life.
  4. added some strength to my upper body.
  5. slightly improved my physique.

Awesome! And it wasn’t all that difficult or time consuming. All it took was a little bit of effort every day. That’s it!

You can read even more about my first 30-Day Push Up Challenge by clicking this link and reading the article I wrote covering it in much more detail and depth.

305 Day Before-and-After Photos: DAY 1 to MONTH 10

Who is that guy on the right? He has a pretty decent chest, a kind smile, and amazing hair, no?

Oh snap! That’s me!

Now we’re talking. The change after doing 100 push ups every day for 10 months (305 days) is quite striking, especially after just having looked at the results after 1 month (30 days). Among other things, I personally see:  

  1. noticeable weight loss in the upper body (17.6 lbs. of weight loss to be exact)
  2. more muscular, defined and shapely chest muscles (I finally HAVE a chest!)
  3. bigger and rounder shoulder muscles
  4. a bigger and more genuine smile : )

And all it took was 100 push ups a day for 10 months!

Well, that’s not entirely true, nor honest. Other factors certainly played a role (which I address after the next set of pictures), but still… my developed habit of daily physical exercise in the form of 100 push ups a day is paying off.

Fat, Broke and Stupid Insight: Consistent effort over long periods of time can lead to big changes.

Sure, the intensity and efficiency of your effort will alter your results, but one thing at a time. For now, let’s just enjoy the fact that if you can do 100 push ups a day for 30 days, you can probably do them for 300 days… and if you can do them for 300 days in a row, you will probably have a noticeably better physique than when you started.

Just about anyone can do what I did. You just have to start and keep going. In a strange way, this push up challenge is more of a mental challenge than a physical one.

Before-and-After Photos: MONTH 1 to MONTH 10

I thought it would be interesting to compare the after photos from the end of Month 1 and the end of Month 10, especially considering that my weight is pretty similar in both photos.

During this 9-month period, you might notice:

  1. I only lost 4.4 lbs. in 9 months! To compare, I lost 13.2 lbs. during the 1st month alone.
  2. Despite a relatively small change in weight, my body changed drastically… more drastically than compared to the 13.2 lbs. weight loss in the 1st month.
  3. During this period, I slowly developed and grew my muscles. Muscles have mass. That means I added muscle mass and weight to my body.
  4. Logic would say that by training consistently and losing weight slowly over a 9-month period, the weight I did lose was excess fat, not just muscle mass and water. This is ideal.  
  5. There is still work to be done! : )

This is what 100 push ups a day did for my body over a 10-month period. Imagine what I might look like after another 10 months of consistent, daily training?

Imagine what YOU could look like if you added consistent, daily training to your life?!?

More Than Just Push Ups

The results you see did indeed come from performing 100 push ups every day for 10 months; however, it is much more than that.

What you are seeing are snapshots of my life over a 10-month period, and I assure you that I did much more than only train pushups during this time. Among other things, I also:

  • trained my abs daily for the last 8.5 months of this challenge.
  • improved my nutrition and started eating more plant based, whole foods.
  • moved closer to a totally alcohol-free lifestyle.
  • trained other parts of my body at the gym about 3-4 times per week. I did a lot of compound movements like deadlifts, squats, and assisted pull-ups (or chin-ups), plus plenty of pulling movements to compensate for my daily pushing.
  • did some, albeit more limited, cardiovascular training. Rowing and swimming were my preferred forms of cardio.
  • slept well and maintained consistent sleeping times.
  • sat at my desk and worked A LOT! Aside from my dedicated training time, my days are somewhat sedentary. This was exaggerated by the cold and dark winter which made wanting to be outside less attractive.

A lot happens over the course of a normal day (not to mention 305 of them). The push ups were a consistent, yet relatively small, part of my life.  

And despite that, I was still able to make a pretty significant change to my physique because I trained consistently and when I did train, I trained with proper form and intensity.


It’s really hard to notice small changes on a daily, or even a weekly, basis. Sometimes it feels like nothing changes at all, or that all of your hard work is for nothing. Sometimes, your dreams of changing your body feel like they are impossible to achieve or miles away.  

I know the feeling well.

I hope that this article and my results show you that big changes can happen with a little bit of consistent, daily effort done over time.

I once heard a quote that stuck with me:

You are what you repeatedly do.

-a quote I heard once that stuck with me.

If you repeatedly train your body and give it good nutrition and plenty of quality sleep, your body will respond and change positively over time.

It may take longer than a month. That’s fine. Regardless of how long it takes… Future-You will be grateful for the consistent effort of Past-You.

The Jack Clancy YouTube Channel

You saw the pictures. Now, check out the VIDEO of my 10-month before-and-after body transformation on my Fat, Broke and Stupid YouTube Channel. Click the link to see all my videos, or watch the video right here:

Remember to hit the subscribe button and the notification bell. By doing that, you will get all of my monthly update videos sent to you directly as soon as they are published so you will never miss an update!

Look at ALL of My Results from Every Month!

This article only showed Day 1, Month 1, and Month 10. You can see ALL of my before-and-after pictures, articles, and videos by checking out my 100 Push Ups A Day for One Year website page.

Jack Clancy

Everything I do is focused on this concept: "To inspire personal change, so that together we can become the people we wish to be."

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