In celebration of Women’s Month, we’re getting strong and capable AF!
There is something about pushups and being able to actually do them that is so elusive for many women! The good news is that with the right progression training and commitment, anything is possible!
My Push Up Challenge promises to take you from zero to mastering your first pushup in under 100 days! This is the exact method that I used when learning how to do my first full pushup 6 years ago and I am so excited to share my recipe for success with you!
While you support me with your quest for greater strength, I will be donating R100 of every sale of this challenge towards Rape Crises to help victims of sexual violence.
Why are push-ups beneficial? Here are 9 reasons
They Work Out Multiple Groups at Once
Push-ups are highly beneficial since they are a compound movement, which means you activate multiple muscle groups at once rather than targeting muscles in isolation. Compound exercises are efficient as they maximise your training efficiency. While most people think push-ups just target the chest and triceps, push-ups also utilise the core, anterior shoulders, and shoulder-stabilising muscles when performed with the correct technique.
They Are a Measure of Cardiovascular Health
The more push-ups you can do, the more likely your cardiovascular health is spectacular. For example, one 2019 study published in JAMA Network found that men who could complete at least 40 push-ups in under 30 seconds were at a significantly lower risk of cardiovascular problems—including heart attack and heart failure—compared with men who were able to complete only ten or fewer.
No Equipment Needed
Anytime, a push-up is a great exercise option, as you don’t need equipment to make push-ups challenging. Push-ups are an excellent exercise for people of all fitness levels. They can very easily be incorporated into a home program with no equipment and still be super challenging. Whether you are a beginner or more advanced in your training, there will always be a push-up variant for you to challenge yourself.
They Can Help Improve Your Posture
Push-ups are a posture-improving exercise. If done with proper form, push-ups can be great for our posture, putting us in good positioning instead of hunched over or looking down, which I find myself resorting back to far too often!
They Are Surprisingly Beneficial for Your Core
While we often think of push-ups as an exercise for our limbs, they are surprisingly good for your midsection as well. They help strengthen your core stabilisation muscles, which are the foundation of any strength work we do and a critical factor in getting stronger.
They Are a Functional Exercise
Functional training has been around for years but recently surged in popularity. And push-ups are a great functional exercise. We do things in life that require the same movement as a push-up. Pushing a kid on a swing and pushing open a door are specific examples, but you’ll improve overall strength too, which will make opening the peanut butter or pickle jar so much easier too!
They Improve Upper-Body Strength and Perkify your Tatas!
Push-ups are an excellent exercise for strengthening your upper body, including the chest, biceps, triceps, shoulders, and upper back. This will help you not only look good but feel more confident. In addition, because they target your pecs, shoulders, core and back, they have been known to add a little “perk” to your tatas too!
They Are Empowering
There is something empowering about a push-up! They make you feel strong, confident, and capable! The fact that you can push your body weight up off the ground and hold yourself up is incredible—and something we should all aspire to do!
They Help Strengthen Your Bones
A few push-ups a day will help keep the bone doctor away! In addition, weight-bearing exercises like push-ups build bone density, which is excellent for women, who are generally more prone to osteoporosis!