When I was far away and there were no gyms nearby, I chose to challenge myself with a personal trial.
I decided to tackle 100 push-ups, 100 squats, and 100 sit-ups every day for 40 days, all at home and without equipment.
The goal was to keep my daily motivation high and to break the monotony of solo workouts, despite years of experience.
Even during times of restrictions and being far from any fitness center, my determination pushed me to persevere day after day with consistency and commitment.
40 Days of Effort: Pros and Cons of 100 Daily Push-Ups, Sit-Ups & Squats
During these 40 days, I followed this routine and was able to closely observe both the benefits and limitations of this challenge.
Benefits for All Levels
Increased Endurance:
The body gradually adapts.
Even though progress might seem slow for those with prior experience, everyone notices an improvement in the ability to perform consecutive exercises.
Better Muscle Tone:
Daily training helps make muscles more defined and improves posture.
Enhanced Body Awareness:
A daily routine teaches you to feel every single muscle, making you more attentive to technique and form.
For Beginners
An Adaptable Start:
The beauty of this challenge lies in its adaptability to your level, by breaking the repetitions into smaller sets or starting with simplified variations of the exercises.
Visible Progress:
Even if at first it seems like a tough challenge, over time you will notice an increase in endurance and an easier execution of the exercises.
Consistency and Discipline:
A daily routine teaches the importance of consistency, which is fundamental for any fitness journey.
For the Experienced
Extra Challenge:
For those already accustomed to training, 100 reps might initially seem easy.
However, on days when energy is low or your mood is down, they are by no means guaranteed.
This challenge continues to offer an extra stimulus, keeping motivation high—especially when access to gyms is limited.
Adaptability:
Experienced athletes can integrate more demanding variations, such as using weights or dynamic changes, to avoid plateaus and continue progressing.
Technical Improvement:
For those with a solid base, the challenge becomes an opportunity to perfect technique and refine body awareness.
Disadvantages and Considerations
Repetitiveness:
Performing the same routine every day can lead to a feeling of monotony.
This risk is higher for those with extensive experience, while for beginners it can represent a solid foundation to build upon.
Risk of Injury:
Without proper warm-up and without varying the stimuli, there is a risk of overloading joints and muscles.
It is essential to include a short stretching or warm-up session before starting.
Load Adaptability:
Those with an already high level of training might need to increase the intensity, while beginners must focus on correct form to avoid injuries.
From 100 to 200: The Moment of Change
I followed the original challenge for three weeks, but on the first day of the fourth week I felt the need to intensify my workout.
So I decided to double the repetitions, bringing each exercise to 200 reps, split between the morning and the afternoon.
In the morning I did the first 100 and in the afternoon the other 100, but not in one single set.
For push-ups, for example, I performed 2 sets of 50.
For squats, sometimes 2 sets of 50 or 4 sets of 25.
And for sit-ups, I alternated between 2 sets of 50 or 4 sets of 25.
This choice pushed me to overcome my limits by providing new stimuli to the body without overloading it in a single session.
Only Push-Ups, Squats, and Sit-Ups… or Almost?
When I started adding extra work from the third week onward, the additional 100 push-ups began to bore me.
So, I opted to use a 10‑kg weighted vest.
I broke the repetitions into smaller sets, for example 5 sets of 20 reps, to better manage the load.
For squats, I found a way to add weight using a 20‑kg weight plate, and for sit-ups I modified the exercise to make it more challenging, such as performing them in a decline position or with a weight on my chest.
These modifications made the workout more varied and stimulating, especially for someone like me who has been training for a long time.
Do I Have to Do 100 Reps in a Row?
If I had tried to complete 100 consecutive reps, I probably would have given up within the first few days.
For this reason, I decided to break up my workout into more manageable sets.
For example, you could opt for 10 sets of 10 reps or 4 sets of 20; or, as I did, divide the reps into 2 sets of 50 or 4 sets of 25.
As strength increases, you can increase the repetitions per set and reduce the total number, until one day you might manage 100 consecutive reps.
There is no need to push too hard immediately; the important thing is to gradually build strength.
Progress with Push-Ups
Result: Increased Strength and Endurance
During the first three weeks, since I was already trained, I did not see significant differences.
Then, by introducing the 10‑kg weighted vest for the afternoon reps, the situation changed.
My strength increased.
Weighted push-ups stimulated the chest and arm muscles in a different way.
I noticed better definition and greater endurance.
Result: Improved Coordination and Technique
The change in rhythm forced my body to improve its technique.
The push-ups became more fluid and controlled.
The recovery between sets was faster—a sign of an effective workout.
The exercise taught me the importance of varying stimuli to avoid plateaus.
Progress with Squats
Result: Toned and Stable Legs
In the morning, performing 2 sets of 50 bodyweight squats for a total of 100 reps helped consolidate my basic form.
In the afternoon, I tackled 4 sets of 25 squats while adding a 20‑kg weight (or weight plate), and my legs reacted immediately.
The strength in my thighs and glutes increased noticeably.
Result: Enhanced Movement Awareness
Adding weight required more balance and concentration.
I learned to manage the load correctly and know well that the weight used here is modest compared to what I lift at the gym.
But I assure you: even 25 well-controlled reps with 20 kg are noticeable!
My body adapted, improving posture and balance during each exercise.
This approach provided me with a solid foundation to tackle even more demanding exercises in the future.
Progress with Sit-Ups
Result: A Stronger and More Defined Core
The 100 morning sit-ups initiated a more stable core.
In the afternoon, by making them more challenging (for example, with an “inverse crunch” variation or by holding a weight on the chest), the workout became even more intense.
The result?
A visibly more toned and resilient abdomen.
Result: Improved Muscle Coordination
The variation forced the abdominal muscles to work in a different way.
This led to an improvement in overall balance and coordination.
The core responded well even to a higher load—a sign of a balanced workout.
Accessory Exercises
In addition to 100 push-ups, squats, and sit-ups, I incorporated some complementary exercises to prevent muscle imbalances and strengthen underworked muscle groups.
While push-ups intensely target the chest and shoulders, it’s crucial to also focus on the back to avoid a hunched posture.
For this reason, I added targeted exercises like pull-ups, which engage the back muscles and help balance the chest workout.
Additionally, I included exercises for the biceps—such as chin-ups or band curls—to complete overall muscle development and boost strength.
There’s no need for overly complex movements; simple bodyweight exercises and a few tools are enough to ensure a balanced workout and prevent muscle imbalances.
Muscle Soreness: Experiences and Tips
Muscle soreness began around the fifth day.
For me, the initial pain was a confirmation that my body was working hard.
I modified the exercises by reducing the number of repetitions in some sessions and incorporated targeted stretching.
Active recovery, with light walks and foam rolling, helped me overcome minor injuries.
A beginner might experience intense soreness during the first approach.
It is essential to listen to your body and, if necessary, slow down the pace to avoid injuries.
Don’t Get Bored: Variations for Every Exercise
After one week, the routine could become monotonous.
But for push-ups there are so many variations:
• Diamond Push-Ups: This exercise works the triceps and chest intensively.
Place your hands in a diamond shape under your chest, lower your torso while keeping your elbows close, then push upward with force.
• Wide Push-Ups: Ideal for widening the chest and effectively engaging the shoulders.
Spread your hands wider than shoulder-width, lower your body in a controlled manner, and then rise while maintaining a stable posture.
• Decline Push-Ups: Perfect for stimulating the upper chest and shoulders.
With your feet elevated on a surface, lower your torso toward the floor and then push up.
• Clap Push-Ups: An explosive exercise that involves the chest, triceps, and core.
Perform the push-up explosively, lifting your hands off the floor to quickly clap them together before returning to the starting position.
For squats, try:
• Pistol Squat: This one-legged variation requires balance and strength.
Lift one leg in front of you, slowly lower your body, and then rise, using support if necessary.
• Sumo Squat: With your feet wide apart and toes pointed outward, this squat particularly targets the inner thighs.
• Jump Squat: Add explosiveness to the movement by squatting down and then jumping up, landing in a controlled manner.
• Bulgarian Squat: With one leg supported on a chair, perform the squat focusing on each side to improve individual strength and stability.
For sit-ups, the variations include:
• Bicycle Crunches: This exercise targets the obliques by alternating the movement of the torso and legs for effective lateral work.
• Sit-Ups with a Twist: While rising, rotate your torso to engage the entire core, achieving a 360° effect on the abdominal muscles.
• Reverse Crunches: Focus on the lower abdomen by lifting your hips toward your chest, keeping the movement slow and controlled.
• V-Ups: Starting from a lying position, simultaneously lift your legs and torso to form a “V” for a dynamic, complete core workout.
Make the 100 Reps Lighter: Practical Variations for Push-Ups, Squats, and Sit-Ups
Are traditional push-ups, squats, and sit-ups too challenging?
Here are some practical solutions that can ease the effort without radically changing your workout.
For Push-Ups:
To make the exercise less demanding, try doing them with your knees on the floor.
Alternatively, perform push-ups at an incline by placing your hands on an elevated surface (like a table or bench).
For Squats:
If traditional squats are too tiring, try performing them while lightly leaning against a chair or wall for balance.
Focus on a controlled movement to gradually condition your body.
For Sit-Ups:
When classic sit-ups feel too heavy, switch to slow and controlled crunches to engage the core without overloading it.
These simple and accessible variations allow you to effectively work the major muscle groups without feeling overwhelmed.
Cardio: An Extra Touch or Not Necessary?
If you wonder whether to add cardio to the challenge, the answer depends on your goals.
If your focus is mainly on strength and muscle tone, the 100-rep routine might be enough.
However, if you want to improve cardiovascular endurance or lose weight, incorporating short cardio sessions can provide an extra boost.
You could opt for a light jog, jumping rope, or even a brisk walk.
Naturally, all this should always be accompanied by a balanced diet.
Remember, the key is to balance muscle work with activities that get your heart pumping, without overloading your body.
Experiment and find the right combination that makes you feel energetic and fit!
RELATED:》》》 Can I Tone My Muscles Without Traditional Push-Ups or Squats?
Conclusion
With this article, I hope to have shown you that you do not need to start with extreme workouts.
The 100-rep challenge is an excellent starting point for anyone looking to push themselves.
Remember that my journey was the result of years of training and, when I did this challenge (actually doubled), I was already accustomed to high workloads.
Always adapt the workout to your level, experiment with various alternatives, and listen carefully to your body.
If you have suggestions or questions, feel free to leave them in the comments.
