initial test: the road to one hundred push ups A GE

RA NK 1 2 3 4 5 6 7

< 40 Y EA R S

40 - 55 Y EA R S number of pushups performed

> 55 Y EA R S

0-5 6 - 14 15 - 29 30 - 49 50 - 99 100 - 150 150 & above

0-5 6 - 12 13 - 24 25 - 44 45 - 74 75 - 124 125 & above

0-5 6 - 10 11 - 19 20 - 34 35 - 64 65 - 99 100 & above

week 1: pick the appropriate column depending on your initial test results DA Y 1 R ES T 60 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED) up to 5 push ups
LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

6 - 10 push ups 7 7 5 4 max (at least 5)

more than 10 push ups 10 10 8 6 max (at least 7)

2 2 2 2 max (at least 3)

DA Y 2 R ES T 90 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

4 3 2 2 max (at least 4)

9 8 6 5 max (at least 7)

12 12 10 10 max (at least 10)

DA Y 3 R ES T 120 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

5 4 4 3 max (at least 5)

10 8 8 5 max (at least 10)

15 13 10 10 max (at least 15)

week 2: pick the same column as you did in week 1 DA Y 1 R ES T 60 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED) up to 5 push ups
LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

6 - 10 push ups 9 8 6 4 max (at least 7)

more than 10 push ups 12 12 9 7 max (at least 10)

4 4 3 3 max (at least 5)

DA Y 2 R ES T 90 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

6 5 3 3 max (at least 6)

11 9 7 7 max (at least 10)

16 13 11 11 max (at least 15)

DA Y 3 R ES T 120 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

5 5 4 4 max (at least 6)

10 10 8 8 max (at least 10)

15 15 12 12 max (at least 15)

week 3: pick the appropriate column depending on your latest test results DA Y 1 R ES T 60 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED) 16 -20 push ups
LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

21 - 25 push ups 20 15 15 13 max (at least 20)

26 - 30 push ups 25 17 17 15 max (at least 25)

15 12 12 10 max (at least 15)

DA Y 2 R ES T 90 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

16 14 14 12 max (at least 15)

22 17 17 15 max (at least 20)

27 19 19 15 max (at least 25)

DA Y 3 R ES T 120 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

20 15 15 12 max (at least 16)

25 19 19 17 max (at least 22)

30 22 22 20 max (at least 27)

week 4: pick the same column as you did in week 3 DA Y 1 R ES T 60 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED) 16 -20 push ups
LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

21 - 25 push ups 22 16 16 14 max (at least 22)

26 - 30 push ups 27 20 20 17 max (at least 27)

16 13 13 11 max (at least 16)

DA Y 2 R ES T 90 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

16 14 14 12 max (at least 15)

22 17 17 15 max (at least 20)

27 21 21 18 max (at least 25)

DA Y 3 R ES T 120 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

20 15 15 15 max (at least 18)

25 19 19 17 max (at least 24)

30 22 22 20 max (at least 29)

week 5: pick the appropriate column depending on your latest test results DA Y 1 R ES T 60 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED) 31 - 35 push ups
LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

36 - 40 push ups 35 28 25 22 max (at least 35)

41 - 45 push ups 40 32 30 25 max (at least 40)

30 24 22 20 max (at least 30)

DA Y 2 R ES T 45 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

LEV EL 1&2 LEV EL 3&4 LEV EL 5&6 LEVEL 7 LEVEL 8

15 14 12 10 max (at least 30)

17 16 14 12 max (at least 35)

20 18 15 14 max (at least 40)

DA Y 3 R ES T 30 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

LEV EL 1&2 LEV EL 3&4 LEV EL 5&6 LEVEL 7 LEVEL 8

12 12 10 9 max (at least 30)

16 14 12 10 max (at least 35)

18 16 14 12 max (at least 40)

week 6: pick the appropriate column depending on your latest test results DA Y 1 R ES T 60 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED) 46 - 50 push ups
LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

51 - 60 push ups 50 40 36 35 max (at least 50)

61 - 70 push ups 56 45 42 40 max (at least 56)

42 35 32 30 max (at least 42)

DA Y 2 R ES T 45 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

LEV EL 1&2 LEV EL 3&4 LEV EL 5&6 LEV EL 7&8 LEVEL 9

22 20 17 15 max (at least 42)

25 22 22 18 max (at least 50)

30 25 25 22 max (at least 56)

DA Y 3 R ES T 30 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

LEV EL 1&2 LEV EL 3&4 LEV EL 5&6 LEV EL 7&8 LEVEL 9

20 17 15 14 max (at least 42)

23 20 20 16 max (at least 50)

27 23 23 20 max (at least 56)