Push-Up Test — how many can you do, and where to start

One all-out set tells you which program level to start at. Enter your result to see your training plan day by day.

How to take the test

  • Warm up for 3–5 minutes: arm and hip circles, a few easy reps.
  • Do one set without resting — as many reps as you can with good form.
  • Only full reps count. When your form breaks down, the set is over.
  • Write the number down — it is your starting point.

What counts as a rep

  • Hands slightly wider than shoulders, body in one line from head to heels.
  • Lower until your chest is a few centimetres above the floor.
  • Press up to fully straight elbows — only then does the rep count.
  • Hips neither sag nor pike. When you lose the line, the set is over.

Test results and program levels

The test is only the start — you retest after every level and the app picks the next one.

Test results and program levels
Test resultLevelDuration
0–4Level 1 · Below 5 pushups2–3 wks
5–10Level 2 · 6–10 pushups2–3 wks
11–20Level 3 · 11–20 pushups2–4 wks
21–25Level 4 · 21–25 pushups2–4 wks
26–30Level 5 · 26–30 pushups2–4 wks
31–35Level 6 · 31–35 pushups2–3 wks
36–40Level 7 · 36–40 pushups2–3 wks
41–45Level 8 · 41–45 pushups2–4 wks
46–50Level 9 · 46–50 pushups2–4 wks
51–55Level 10 · 51–55 pushups3–4 wks
56–60Level 11 · 56–60 pushups3–5 wks
61+Level 12 · Above 60 pushups3–6 wks

FAQ

What is a good push-up test result to start with?
There is no bad result — the test only picks your level. Levels run from under 5 push-ups to over 60, so you start where you are today.
What if I cannot do a single push-up?
You start at level 1. It builds strength on very low rep counts, and you retest when you finish it.
How often should I retest?
After every level. The new result decides whether you move up or repeat the level.
How long does it take to reach 100 push-ups?
It depends on where you start. One level usually takes 2–4 weeks with rest days built in — the calculator above shows the time for your result.