To perform the test, simply execute as many good-form pushups as you can. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy if you want to maximize your strength gains!
Once you've collapsed in a sweaty heap on the floor and your arms have stopped trembling from the exertion, make a note (mental or otherwise) of how many, or how few, pushups you were able to perform.
So, you've completed your initial test and keen to start the program? Excellent news!
- If you managed 5 or less pushups in the test, follow column 1.
- If you completed between 6 and 10 pushups, column 2 is for you.
- Between 11 and 20 consecutive pushups? Impressive! Column 3 is what you're looking for.
- More than 20 pushups? I would suggest starting the program on Week 3. Choose either Column 2 or 3 based on the number of pushups you managed in your initial test.
Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days. Use the recommended rest time between sets and on the last set where you see the * do the minimum amount shown but continue until failure.
Hopefully you made it safely through the first week and now you're keen to move on to
Week 2. However, if for some reason you struggled with the program, I would suggest either retaking the initial test or repeating Week 1. You'll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go.
If you're ready to move on, let's take a look at
Week 2 of the Hundred Pushups Program
