If I asked you right now to drop down and give me one push-up, be honest: could you? No judgment if the answer is no. Actually, no judgment either way — because I’ve been a certified trainer for over 20 years, and one thing I’ve learned is that push-ups are one of the most quietly intimidating exercises out there. Everyone assumes they should just be able to do them. Almost nobody actually practices them. There for I give the the 8-Week Push-Up Challenge: Go From 0 to 30+ Push-Ups. You can take the TEST to se your level here LINK
That’s exactly why I built the 8-Week Push-Up Challenge.
Why Push-Ups, Specifically?
Push-ups aren’t just something bodybuilders do. They’re one of the most functional exercises you can train. They build real, usable upper-body and core strength that carries over into everyday life, whatever that life looks like for you. and you can do them whrerever you are
Think about the last time you:
- Pushed yourself up off the floor after sitting for a while, or playing with your kids or dogs
- Carried groceries, moved furniture, or lifted something heavier than expected
- Lifted something heavy into a car, like a suitcase or a bag of dog food
That’s push, pull, and core strength working together — the exact muscles a push-up trains. No machines. No gym membership. Just your bodyweight and gravity, which are the two things you always have with you.
The Program: 0 to 30–65 Push-Ups in 8 Weeks — Just 15 Minutes, 3 Times a Week
I originally developed this program about 10 years ago, and I’ve refined it ever since. It’s built for anyone with a busy schedule and 15 minutes to spare — whether you’re a parent, getting back into fitness after time off, or just looking for a simple way to build strength at home.
Here’s the structure:
- 3 sessions a week, 15 minutes each — short enough that ”I don’t have time” isn’t an excuse
- 6 levels, from complete beginner (0–5 push-ups) to elite (26–30+)
- A free test to find out exactly which level you should start at
- A new plan each week, so your body keeps adapting instead of plateauing
- Zero equipment — do it in your living room, kitchen, or backyard, whatever space you’ve got
You find the TEST for the different Levels HERE
Whether you start at zero or you’re already doing ten but want to build real strength, there’s a level built for exactly where you are.
Why It Actually Works (And It’s Not Just About the Push-Ups)
Here’s something people underestimate: the workout isn’t where you get stronger. Rest is.
Every level of the program builds in the recovery your muscles need to actually rebuild and grow. Skip the rest days, and you’re just accumulating fatigue — not progress. That’s why the schedule is structured the way it is, and why sticking to it (not just doing the workouts, but doing them on schedule) matters more than people think.
Make It a Challenge — With Your Family or Friends
One of my favorite parts of building this program was realizing it doesn’t have to be a solo thing. Take the free test with a partner, a sibling, a friend. You’ll probably land on different levels — and that’s the fun part. Everyone starts where they are, everyone works their way up, and you get to compare progress along the way.
Ready to Find Your Level?
No shame in starting at zero. That’s exactly where this program begins.
👉 Take the free test to find your starting level, and see the full 8-week program: LINK
Swedish, stubborn, and still figuring things out one rep at a time. 💪