Werner1950 wrote:I am up to a whopping 6 push-ups per day!
Do you guys go until you can't anymore? Is there a method to this?Six is my maximum, at which point the biceps turn to jelly..
I am 63 and am 5'4 and weigh 162 lbs
Oh, you seem to be in the perfect spot since you can already do some. Now, I don't know if you are male or female and whether you are doing full (guys) push-ups or modified (girl) push-ups.
Either way, you can do some which means you are all set for progress.
Now begin to think in terms of 12 to 24 months of gradual increases.
As I've indicated, I began at age 62 only able to do between 12 and perhaps 15 with hard struggle.
(I had no extra weight to deal with)
Two days ago I did 50 in 2 minutes and earlier in that same week I did 40 in 1 minute.
But that took a year of slow progress. At our age you don't make rapid increases as the muscles take longer to adjust and grow.
Look at the push up charts here and see where you and others are (the percentile)
http://publicsafety.utah.gov/post/pdf/PT.pdf
As to your question about doing the maximum or what in various sets.
#1. I always warm up with some less strenuous girl push ups on my knees. A couple sets.
#2. After some rest, I will do a good number of push ups but not my maximum every day.
For example if you can do only six maximum. Make your first set be 5, then follow up with sets of 4 or 5, then perhaps a couple sets of 3.
#3. Add up the total for perhaps 15 total (not counting the warm up ones).
#4. Do that total for a couple weeks, then you can raise it a bit to 20, then 25, then 30 for the total number in your group of sets.
#5. So after a few months you might be doing 30 in a day (with at least one day off)...
Those 30 might come in sets of 10 + 9 + 8 + 3 = 30
Adjust as your body lets you know. Pay close attention to any aches and pains in the shoulder region.
Slow steady progress is the way to go.
I'm now up to about 40 girl warm ups + 120 regular push ups for my days. But I now take off 2 days between exercise days. And about once a week I test my maximum in 1 minute or 2 minutes to see my progress.
If you get sick and miss a week, don't worry, just start doing them again. You won't have slipped much if anything at all.
Best of all, you can do push ups almost anywhere and they take up very little time. You seldom enough to get sweaty.
BTW, they'll do wonders for much more than your arms, chest and shoulders. Your entire core will get stronger as will your legs.
Keep thinking of progress out 12 to 24 months. Like clockwork you will be guaranteed a good outcome if you persist. Plus you can keep it for life and not become a weak helpless senior.
Also, you have the added bonus that as your weight drops, the push ups will also become easier.
With the exercise and weight loss, your progress could be dramatic.
PS, try to keep proper form when doing the push ups. With emphasis on a straight line from head to back to legs. (not always easy when doing the last few and shaking can begin) You'll get better with time.
