100 Pushups a Day for 3 MONTHS – Body Transformation Results

I have been overweight pretty much my whole life. I peaked at 296 lbs. (134.55 kgs.) back in high school, and my current weight fluctuates between 185-187 lbs. (84.1-85 kgs.).

With my obesity came a nasty case of man boobs. They were brutal, and despite the weight loss, the man boobs persisted.

Well, on June 15, 2019, I decided that enough was enough. It was time to eviscerate my man boobs once and for all and transform my body into the body that I wanted. To accomplish that, I began doing 100 pushups a day, every day.

What began as a 30 day pushup challenge has turned into a year long event. With this article, I celebrate having completed 100 pushups every day for the last three months. That’s 92 days in a row, and 9202 pushups completed.

Why the extra two pushups? Well, on Day 1 I miscounted and accidentally performed 102 pushups. I only caught my mistake when I re-watched the video footage I took of that momentous occasion. Whoops!

I am quite proud of what I have accomplished so far and want to share my results with you. These are normal results, of a normal guy, who wants to make some long term, permanent, personal change in his body.

You can easily replicate these results. If you feel that you are in a similar position to me, this article and video are dedicated to you. I hope it inspires action.

The article is headlined as follows:

  • Health Disclaimer
  • The Results
  • Body Composition vs. Weight Loss
  • Quality vs. Quantity
  • Challenge Rules
  • YouTube Video
  • Related Questions

Health Disclaimer

Despite my best efforts as an experimenter, blog article writer, video editor, and personal change guru… I would like to be clear that I am not a doctor, personal therapist, nor a personal trainer. I am a pushup enthusiast who is sharing his results with you. No more, no less.

I have consulted health professionals about the risks of a prolonged pushup challenge for me and feel confident that I can safely complete 100 pushups every day for a year. The same may not hold true for you. Consult your preferred health professional before attempting to recreate this pushup challenge for yourself.

The Results

As you can see in the following image, my body has changed pretty significantly over the last would months.

On a superficial viewing, you can easily see that my upper body is much more developed. My man boobs are disappearing, my chest is more muscular, my shoulders are broader and bigger, and my midsection has tightened up. Clearly, I have lost some weight during this process to complement my added musculature.

Body Composition vs. Weight Loss

Before you think that my body transformation is the result of only weight loss, I would like to present you with this picture, which shows my weight for Days 1, 30, 61 and 92, respectively:

Between the end of Month 1 and the end of Month 3 I actually GAINED WEIGHT, yet visually I look both more muscular and leaner. Here is a chart detailing the day and weight:

Day Weight (kgs.) Weight (lbs.)
1 90 198
30 84 184.8
61 83.7 184.14
92 85.1 187.22

I stress this point because weight loss is such a prominent buzz-word in our modern culture. Weight loss is a bazillion dollar industry, yet I gained weight and exercised mostly for free while achieving satisfactory results.

If you have ever felt fat, broke and stupid like I have, you can make serious changes to your body by simply exercising daily at home and eating a reasonably balanced diet.

While I try to eat well and I consume as many whole foods as I can, I also enjoy some of the finer things in life, like pizza and cookies. Full Transparency: I ate a cookie while writing this results article.

Everyone can change their bodies with consistent, daily exercise over long periods of time.

  • You don’t need fancy workout routines. In fact, simple is often better.
  • You don’t need fancy or fad diets. In fact, simple is often better.
  • You don’t need to spend a lot of money. In fact, cheaper is often better.  

You just need to build a consistent, daily habit of physical exercise and you can do it! It’s like investing in the stock market: the longer you continue to invest in yourself, the more likely you are to see excellent returns.

Quality vs. Quantity

For the first two months of this challenge I was exceedingly motivated by increasing the number of pushups I could do in a single set. I went from 17 pushups on Day 1 all the way up to 36 pushups by Day 46. That’s a 112% increase in my pushup strength. Pretty cool.

Around that same time, I began investigating more deeply into pushup safety and the pros and cons of performing pushups every day. By the end of Month 2, I made a significant change in my pushup routine and philosophy:

NOTE: Graph included data from every 3rd day of the 3 months for better visibility.

As you can see in this photo, at the beginning of Month 3 I moved away from trying to constantly increase my maximum number of pushups per set and started focusing on the quality of my pushups.

After watching this video by Jeff Cavaliere at ATHLEAN-X on YouTube, I started performing my pushups much more slowly and with better form. As a result, I found that my chest muscles were more engaged during the movement and I experienced no shoulder pain whatsoever for the entire month. Incredible!

I am 100% convinced that when it comes to muscle development, form and quality are so much more important than quantity of sets and reps. I am a believer, and I use this philosophy with all of the exercises I perform at home and at the gym.

I credit much of the results that you see between Month 2 and Month 3 to this change in philosophy. I am happy that it only took me two months to figure this out and accept it into my fitness training.

Challenge Rules

As you can imagine, the rules and guidelines that I have set for myself during Month 3 of this pushup challenge have been modified to account for my change in pushup performance philosophy.

For example, I no longer use the maximum number of pushups that I can perform on the 1st set of the day as a key performance indicator; rather, I simply focus on performing the highest quality pushup that I can for all 100 of my daily pushups.

Therefore, the new challenge rules for Month 3 are as follows:

  1. Perform 100 pushups every day.
  2. Focus on performing the highest quality repetition with the best form for each and every pushup.
  3. Ignore sets and reps.
  4. Listen to your body.
  5. Deeply engage the chest muscles during the movement.
  6. Rest for as long as you need to between sets.
  7. Always write down your current pushup number to not lose track.
  8. Reward yourself at the end of every successful day. (I put a smiley face sticker on my monthly calendar.)

YouTube Video

In addition to the graph, chart and images you have seen in this article, I also made a YouTube video documenting my results from Day 1 through Day 92. Watch it here:

As I will be completing 100 pushups every day for a full year, that means there will be 9 more update videos on the way. Be sure to subscribe to my YouTube channel and hit the notification bell to get my monthly pushup updates.

Related Questions

What is proper pushup form? There are many, many resources online which will show you how to perform a pushup properly for safety and quality muscle development. My favorite resources come from Jeff Cavaliere at ATHLEAN-X. In my opinion, he has three videos which should be required viewing for anyone interested in performing 100 pushups every day. Those three videos are:

  1. The Official Push-Up Checklist (AVOID MISTAKES!)
  2. PUSHUPS – Perfect Form Every Single Time!!
  3. Pushups are KILLING Your Gains!!

What are some good exercises to compliment 100 pushups a day routine? While the pushup is a fundamental compound pressing exercise, the body is much more than just chest and arms (despite what many bros may tell you). A complete workout routine will include pressing, pulling and leg exercises. In particular, these exercises might make strong additions to your daily pushup routine:

  • Deadlifts
  • Squats
  • Pullups
  • Barbell Rows
  • Face Pulls
  • Abs

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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