"Too many" pushups can reduce the effectiveness of your workout, according to fitness experts. While the exact number varies for each individual based on fitness level, recovery, and form, there's a point where increased volume doesn't necessarily translate to better results and may even be counterproductive in terms of rep quality.
Based on insights from fitness professionals, focusing on quality over sheer quantity is key for sustainable progress.
Finding Your Optimal Pushup Volume
Determining how many pushups are optimal involves considering factors like your current strength, recovery rate, and training goals. However, a common benchmark is often suggested for those aiming for general fitness and strength development.
According to fitness expert Samuel (as cited in the provided reference), a solid daily goal to work towards is:
- Three sets of 20 to 25 pushups a day.
This target represents a balance that allows for effective muscle engagement and development when performed with good form.
The Concept of "Too Many" According to Experts
The reference suggests that while some individuals may perform significantly more pushups—even doubling or tripling the suggested volume of three sets of 20-25 reps—this higher volume might not be the most effective approach for long-term gains.
Specifically, the reference states that exceeding the three sets of 20 to 25 pushups a day benchmark significantly can result in reps that "aren't going to be as effective" in the long run compared to maintaining a more moderate, high-quality volume. This implies that "too many" can be reached when the quantity of reps leads to a decline in the quality and effectiveness of each repetition.
Why Quality Matters Over Quantity
Pushups are a compound exercise that requires proper form to effectively target the chest, shoulders, and triceps while engaging the core. Performing pushups with fatigued muscles or poor technique due to excessive volume can lead to:
- Reduced muscle activation in target areas.
- Increased risk of strain or injury.
- Diminished returns on your training effort.
Therefore, doing "too many" pushups could mean reaching a volume where your form breaks down, or your muscles are unable to perform each rep with the necessary control and power, ultimately making the workout less effective.
While pushing your limits is part of training, consistently performing an extremely high number of pushups daily without adequate rest or while sacrificing form might fall into the category of "too many" from an effectiveness standpoint.
