Fitmums & Friends Press-Up Challenge 2025
Posted 30th January 2025
Take up the Fitmums & Friends Press-Up Challenge 2025!
- Learn how to do a press-up properly
- Feel stronger
- Improve your posture and balance
- Protect yourself against injury
- Support healthy aging
The Fitmums & Friends Press-Up Challenge 2025 is an individual challenge that will focus on learning and building proper press-up form. By taking up the challenge, you will improve your press-up technique and stamina, as well as your health and well-being in a way that benefits your everyday life, not just your workouts. Throughout, you will be guided by Coach Neil through video tutorials and a daily programme.
The challenge begins on Saturday 1 February and lasts for as long as you need it to - you start at the level that is right for you and progress at your pace.
The Fitmums & Friends Press-Up Challenge is suitable for almost everyone* - it is not just for already fit and strong people, it is designed to help everyone from complete beginners to press-up effectively. It is however recommended that before you begin the challenge, you are able to maintain a solid plank position for 1 minute at level 2 (thigh height) or harder. Watch Coach Neil's plank video here.
The challenge can be completed at home, or in the gym. You may also see it included in our club S&C sessions over the next few months. Take part on your own, or 'encourage' family and friends to join in too. We'd love to know how you're getting on, so please let us know on the Fitmums & Friends Challenges Facebook page.
*Please note this challenge may not be suitable if you have a specific condition/injury which would be made worse by press-ups or if you have been advised not to do this exercise.
Why press-ups?
Press-ups can provide many health benefits, including:
- Building strength: press-ups are a fast and effective way to build strength and lean muscle mass. They work multiple muscle groups at once, including your chest, shoulders, arms, core, hips, and legs.
- Improving posture and balance: press-ups can help improve your posture and balance.
- Burning calories: press-ups can help you burn calories and fat. Depending on your age, gender, height, weight and the intensity of your workout, you can burn at least seven calories per minute.
- Protecting your back and shoulders: press-ups can help protect your shoulders and lower back from injuries.
- Improving athletic performance: press-ups can help improve your performance in sports and athletic activities.
- Supporting healthy aging: press-ups can help you maintain or improve your strength as you age (and go through the menopause, ladies).
How the challenge works
The challenge involves working through a number of levels. The levels, and how to do a press-up correctly at each level, are explained in these videos from Coach Neil:
- Introduction
- How to plank
- Level 1: wall press-ups
- Level 2: hip height press-ups
- Level 3: thigh height press-ups
- Level 4: knee height press-ups
- Level 5: press-ups from the ground
Start at the level that is right for you - this depends on how comfortably you can already do a press-up.
Begin with 8 or 9 repetitions in 1, 2 or 3 sets. Pay close attention to your body and rest when needed.
Use the chart below to log your reps and sets each session. Aim to slightly increase either reps or sets when it feels right.
Once you can comfortably complete 3 sets of 10 repetitions at one level, progress to the next. It is absolutely fine to stay at a level as long as you need to.
Good luck!
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