Strength in Numbers: A Case for Push-up Endurance Training

If you have never heard of Herschel Walker, you should look him up. He was an outstanding football player who won the Heisman Trophy in 1982 at the University of Georgia as a running back and played professionally for fifteen years—three seasons in the United States Football League, and twelve in the NFL.

If his total all-purpose yards gained were combined from both leagues, he would be ranked first in the NFL record books where he is currently ranked eleventh. He retired from football in 1997 at the age of 35 without sustaining any serious injuries. He even competed in mixed martial arts at 47 and has a 2-0 record, with both wins by TKO over opponents who were much younger.

Hershel Walker

As great as Walker’s sports career has been, the most astonishing thing is his training regimen. All his training centered around bodyweight exercises in massive amounts of volume. Walker performed several thousand repetitions per day using a variety of exercises, and still claims to do 750-1,500 daily push-ups and sit-ups at 54 years old.

We can easily toss this aside and say Walker has superior genetics, as his training goes against conventional wisdom. However, success leaves clues, and there is something to be learned from his unorthodox training routine. Within it may lie a method for keeping our bodies strong and healthy, potentially reaching new levels of strength.

Attempting to follow in Walker’s footsteps, I have not only increased my endurance, but have maintained and gained absolute strength by training the standard push-up.

A Little Training History

Over ten years ago, I benched 315lbs for the first time. I can’t say it was “legal” or if it was really “all me,” as my spotter assured, but it did go up. Years of wear and tear then led to a few surgeries, the last being on my right shoulder in 2010.

Following a long rehab, I discovered a new love for the kettlebell press. The bench press became relegated to periodic cycles, with my last ending on July 3, 2014 with a max of 305lbs. Around this time, pain began to creep back into my right shoulder. Not seeking another operation, I avoided movements that caused issues and the bench press was discarded. It was a sad decision and one my inner meathead had a tough time with.

My new focus became the Beast Tamer Challenge. After three years of being stuck at the 44kg, I designed a six-week program that blasted me through my plateau, and I achieved my goal on June 26, 2015 (pictured below). Afterward, I dialed down my pressing because I was tired of the nagging issue in my right shoulder.

Jody Beasley Presses the Beast

Enter the Push-up

During September of 2015, I challenged my gym members to do 100 push-ups daily for the entire month. I performed 100-200 push-ups each day, taking my max rep set from 40 to 50. This sparked a new interest in pursuing a 100-rep set.

I began this push-up journey by doing sets of 25-35 push-ups, following the “grease the groove” method (GTG). My volume ranged from 100-600 reps each day, taking a day off if needed. The plan was to try this for a year, then retest my max. I accepted the fact I would likely lose some strength in the process.

Most of my other training wasn’t structured, with deadlifts and push-ups being the only lifts trained with consistency. I occasionally tested my pressing strength, and to my surprise, never failed to put up the 48kg with my left arm. Though I could still only press the 44kg with my right, I had re-gained the ability press pain free.

Last October, I attended the SFL Certification. When I had registered earlier that spring, I tested my bench and easily pressed 245lbs. This indicated the push-ups were maintaining a minimal level of strength, and I could forego training the bench press. Leading up to the Cert, I completed an eight-week military press program on October 8, 2016, pressing 200lbs for a personal record. That same day I bench pressed 315lbs, a 10lb increase from over two years ago, and pressed the 48kg with my right arm for the first time. The military press program possibly helped achieve this; however, I give the push-ups credit for increasing my bench.

Military Press StrongFirst

Toward the end of that press program, I altered my push-up training with Pavel’s recommendation. At the leadership meeting last summer, I casually mentioned my push-up goal to Pavel. A couple of months later, he emailed me guidelines based on his new research using Strong Endurance protocols (which is fantastic, by the way). I tested my rep max for the first time in a year to begin this new training, and to my disappointment, I only did 57 push-ups—a measly seven-rep increase considering the volume I had done. I will say the month leading up to this was much lower in volume compared to others.

I began my new training as Pavel instructed on September 22, adding a resistance band to increase the intensity and doing shorter sets with explosive reps. While the daily volume was not as high, I still did 100-200 daily. A month later I tested my max and did 67, another ten-rep increase.

After another month of this, I was instructed to remove all overhead movements other than an occasional heavy press or get-up. I decided to go further and eliminate everything other than deadlifts to have as few variables as possible. During this time, I performed one day of low volume pressing and pressed the 48kg for the second time ever on my right arm. Ten days later, I bench pressed 315lbs with a legit pause on the bottom that would have earned me white lights. This was three months after my last attempt. This convinced me the push-ups were the main contributor.

My following training notes illustrate the effects high volume push-up training has had on my strength:

  • During my six-week kettlebell pressing program that led to me achieving Beast Tamer, I performed 724 total presses with bells ranging from 32kg-44kg. This was prior to push-up training and almost half the total volume of the next one and a half plus years.
  • From 6/26/2015 to 2/28/2017, I performed a total of 1518 presses (925 kettlebell and 593 barbell). Only 255 of the kettlebell presses were 32kg and above. 540 of the barbell presses were in the above mentioned eight-week program designed using Plan Strong.

This is my bench press volume over the last two and a half years:

  • 7/3/2014: max of 305
  • 4/21/2015: 5,3,2 x 225
  • 4/28/2015: 5,3,2 x 230
  • 1/30/2016: 5×205, 5×185
  • 2/6/2016: 5×210, 5×190
  • 4/26/2016: 5×135, 5×185, 5×225, 3×245
  • 5/9/2016: 5×135, 5×185
  • 7/11/2016: 5×135, 5×185, 5×225, 3×255
  • 10/8/2016: max of 315
  • 1/24/2017: max of 315

My Conclusion on Push-up Endurance Training

Have the push-ups given me strength? Absolutely. I have learned how to maintain my absolute strength without having to pursue it on a regular basis. For those of us with extra mileage, this could be a way to keep us healthy, strong, and continuing to make progress without the risk of downtime from injury. On the other hand, if injury has occurred, strength could be maintained using this approach and possibly aid in recovery.

Push-up Endurance Training

Occasionally I will still have some shoulder irritation if I push too hard or have an issue with technique, but it is much more manageable and far less frequent. My shirts are also tighter from having built a little muscle, but mostly because of the constant “pump” from doing push-ups all day. Hooray for hypertrophy!

Do I still believe in lifting heavy things? Absolutely. You still must learn the skill of lifting and applying high tension methods when under heavy loads. Plus, I love hoisting heavy things. The point is we should find balance in our training. We often swing too far to one side of the strength pendulum and forget that all types of training have value and can contribute to one another.

Drop and Give Me 20!

Adding this type of strength endurance training to your daily routine isn’t complicated. Simply start small and build up. If you can do 20 push-ups, begin with sets of 10 and grease the groove throughout the day. Gradually increase the daily volume, allowing a minimum of fifteen minutes between sets. After four weeks, test your rep max. If it increases, add reps to your training sets keeping it around 50%RM.

Push-up Endurance TrainingAnother method is to ladder your GTG sets, varying the reps per set from 30-60%RM. Feel free to vary hand width from day to day and play with other types of push-ups, but keep the intensity low. Keep your body tight, but only apply the appropriate amount of tension to maintain position.

If you can’t do at least a set of twenty push-ups from the floor, lower the intensity by placing your hands on an elevated surface, such as a box. You should be able to perform the push-ups at a minimum pace of one rep per second. If you are grinding out reps, the intensity is too high. As an option, you could alternate weeks of high-rep elevated sets with weeks of low-rep strength focused sets from the floor.

Once you are in the 50RM range, you may want to begin adding banded push-ups as I did per Pavel’s guidance. Use a band that would bring your max to 20-25 explosive reps. Use GTG and perform 2 sets of 10 reps, resting 30 seconds between. Perform each push-up as explosively as possible. You will have to generate more tension with these to maintain a strong body position. Vary your push-up volume by 20% each day. I am currently rotating between cycles of banded work and high rep ladder sets.

Push-ups for the Win (and the Cake)

Though my primary goal has been endurance and the training planned accordingly, the strength maintained is a very welcomed and unexpected “what the hell” effect. I am still chasing the 100-rep set with a current rep max of 75. So far, I have done up to 1,000 push-ups in a single day and almost 100,000 total from when I started about a year and a half ago. I have discovered I can indeed have my cake and eat it, too.

Jody Beasley
SFG Team Leader, SFL, SFB
Jody is a StrongFirst Team Leader residing in Birmingham, AL, with his wife and two boys. He owns and operates HMG Fitness where he helps people become the strongest version of themselves. He teaches the StrongFirst Kettlebell and Bodyweight Courses, and privately teaches police/SWAT officers, collegiate strength coaches and athletes, and other personal training studios how to use the tools and principles of StrongFirst.

When he isn’t running his gym, he can probably be found in his garage doing his own training, be it push-ups, swings, or bending steel. Other times he is enjoying his wife’s delicious cooking, working in the yard, or watching a Disney film while a toddler uses him as a jungle gym.

29 thoughts on “Strength in Numbers: A Case for Push-up Endurance Training

  • Great piece. While we on vacation recently, and I was away from my kettlebells, I started doing push-ups, going for just 50 a day. It was a great, fresh way to train. I kept to doing them on my non-kb days, but after reading this, I think I’ll aim to do them daily, no matter what else is on the agenda. Nice essay, Jody.

  • I don’t understand why at the end of the article you mention a resting internal of 30 seconds between sets, when the previous advice at the beginning was 15 minutes of rest minimum.

    Am I missing something?

  • I don’t understand why at the end of the article you mention testing for 30 seconds between sets, when the previous sets it was 15 minutes minimum.

    Am I missing something?

  • This is a pretty basic question, how do you attach the elastic band when you are doing the more explosive push-ups? I’m not there yet, but I’d love to try some. Thanks so much!

    • The band will go across your back and under your arms, looping the ends across your palms and between your thumb and index finger.

  • This is a pretty basic question, how do you attach the elastic band when you are doing the more explosive push-ups? I’m not there yet, but I’d love to try some.

  • I am a 48 year old woman, started doing (“real”) pushups end of December, with a push up trainer app. I could barely do 10 at first, haven’t skipped a day since Feb 1, and up to 66/day doing reps of 15,15,13,13,10 with 90 secs rest in between. But, have been stuck at this level for a long time. Some days are easier than others, I had one really easy day and went up to next level (as determined by the app) but it was quite hard and I was losing form. So, I dropped back down. Do you think I would start to progress again if maybe I did my sets 2 or 3 times a day instead of one? I think am currently at 30RM, my goal is 50. That would be boss. 😉. In addition I do kettlebells and resistance training. Thanks.

    • Well done! I think following the training template I laid out in the article would be perfect for you, using GTG with longer rest between sets. If you were to do your method as described, I would lower the reps per set by 50% at first. This would be more manageable for your 3 group sets and still give you a 1/3 increase in total volume. Make adjustments as you get stronger.

  • Good stuff and true. Been doing a lot push-ups lately and it’s really the only pressing my 57 year old beat up shoulders like to do. I can do 300ish in 30 minutes or so doing ladders and feel fine.

  • Former avid push upper: 33 years old and was doing 175-225 push ups every other day for several years. Five years ago I began to get chest discomfort/pain after, and now can’t do 10 without discomfort. I bench heavy with no problems. Any idea what’s going on?

    Otherwise I vouch for high rep push ups – kept my max bench above 215 while not lifting weights for 4 years.

  • I think Walker is an outlier that got big despite his workout. That being said for awhile I had a job where we were allowed 45mins to train instead of lunch during a 12hr shift and man did I do a ton of pushups.
    They really worked but I got to the point I was so sick of them to this day it’s hard to get motivated.

  • Great article. What do you do to counter balance all of the pushing overbuilding your chest and pulling your shoulders forward. Did you run into that problem.? Pull ups, rows?

    • Great question. I didn’t run into that problem personally, but I see how one could. Daily shoulder and t-spine mobility work, deadlifts, swings, and light getups did the trick for me. Rows and pull-ups would be a good option, and I do incorporate suspension rows periodically.

  • Outstanding article!!! I had similar results many years ago when I came home from boot camp. After not benching for 3 months but performing 100-250 push ups a day I added 10-15 pounds to my flat bench and another 20 or so to my incline. Thanks for that reminder, I’m going to get on the floor as soon as I sign off.

  • This is very nice to read at Strong First because I always felt that two handed pushups are a great way to get and stay strong but in the Naked Warrior book I got the impression that two handed pushups are too easy to be valid for people interested in real strength gains. However, when I followed the Naked Warrior programme for two months last summer while away from home, I made sure to daily do 10X10 full range of motion 2 handed pushups also, and in some ways, it actually felt like the true core of my daily workouts.

    Like with any other relatively low-weight lifting exercise, I guess the trick is simply to up the volume of repetitions per set and “voila!” you’ve got a respectable strength-gaining and endurance-enhancing workout plan!

    This is a cathartic article. Thank you!

  • Very interesting article. Thank you very much.
    After many years of no push ups I started doing them again. Not surprisingly I’m quite bad at them. Good to know that pushing them has such a nice carryover to the dreaded bench press.

    • I wouldn’t think so. Listen to your body and make adjustments when necessary in terms of volume, rest, and recovery. Play the long game. It has not negatively affected my other training.

    • I never have a goal for the day, other than staying within a minimal 20% difference in volume, up or down, day to day. I can usually tell within the first couple of sets of the day if it will be a higher or lower volume day.

  • Reminds me of the high-rep deadlift part of the ROTK program. Seems like a good way to train a movement without making too much of a dent in your recovery capacity.

  • I have weirdly just starting using banned Push ups in my training.

    I first heard of these as far as i know from Ross enamaits books but had never used them.

  • Fascinating article! I recently recovered from a shoulder injury which prevented me from benching for about 6 months. I also turned to the pushup hoping to maintain some strength, starting with body weight for 30 to 40 reps and built up to 50 reps with 2x 20kg bumpers on my back (never thought of using bands), returning to the bench I was surprised to find that I had lost very little strength.

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