Why Struggling with Pushups is More Common Than You Think
Picture this: you’re in the middle of a workout video, feeling the burn, and suddenly pushups appear on screen. Your arms wobble, your core collapses, and you end up on your knees, wondering if everyone’s as out of practice as you. If that sounds familiar, you’re not alone—far from it. In a world where fitness influencers make exercises look effortless, it’s easy to feel like an outlier when you can’t knock out a single proper pushup. But here’s the truth: many people, from couch potatoes to seasoned athletes in training, face the same hurdle. As someone who’s spent years covering health and fitness stories, I’ve seen how pushups test not just physical limits but mental ones too, like a stubborn gatekeeper to stronger habits.
From beginners to those easing back into exercise after injury, the inability to do pushups often stems from a mix of muscle weakness, poor form, or even lifestyle factors. According to surveys from fitness trackers like those from the American Council on Exercise, up to 60% of adults struggle with basic bodyweight exercises when they first try them. It’s not a flaw; it’s a starting point. Think of it as your body’s way of whispering, “Hey, let’s build up to this.” In this piece, we’ll unpack why it’s perfectly normal, share real-world examples, and lay out steps to help you progress without frustration.
The Science Behind the Struggle: What’s Really Going On?
Dive a little deeper, and you’ll find that pushups demand a symphony of muscles—your chest, shoulders, triceps, and core all have to work in harmony. If you’ve spent months at a desk or recovering from an illness, those muscles might be as underused as a rarely opened toolbox in the garage. I remember interviewing a former pro athlete who confessed that after a knee surgery, even wall pushups felt like scaling a mountain. It’s subjective, of course, but for many, this struggle highlights imbalances: maybe your lower body is strong from walking or running, but your upper body lags behind, like a car with one flat tire.
Age, genetics, and daily habits play roles too. Women, for instance, might find pushups tougher due to differences in muscle distribution, while older adults could face joint stiffness that turns a simple dip into a challenge. A study in the Journal of Strength and Conditioning Research points out that only about 20% of untrained individuals can perform 10 proper pushups on their first go. So, if you’re there, patting yourself on the back might be more fitting than self-doubt—it’s a reminder that progress is personal, not a race.
Actionable Steps to Build Your Way Up
Ready to turn that frustration into fuel? Let’s break it down into manageable steps. Start small, and remember, it’s like planting a seed; with consistent care, it’ll grow without you even noticing. Here’s how to ease into pushups without overwhelming yourself.
- Assess Your Baseline: Before diving in, do a quick self-check. Try a modified pushup on your knees or against a wall. Count how many you can do with good form—elbows at a 45-degree angle, body straight as a plank of wood. If you manage zero, that’s okay; it just means we’re starting from the ground up, much like a novice gardener with barren soil.
- Strengthen the Foundations: Focus on building the key muscles first. Incorporate exercises like planks or shoulder presses with light weights. For example, hold a plank for 10 seconds and gradually add five seconds each day—it’s subtle, but over a week, you’ll feel that core ignite like a slowly building fire.
- Progress with Variations: Don’t jump straight to full pushups. Begin with wall pushups: stand arm’s length from a wall and lower your chest toward it. Once you can do 15 reps comfortably, move to knee pushups on the floor. Track your progress in a journal; I once worked with a reader who went from zero to 10 knee pushups in two weeks by noting small wins, turning doubt into quiet triumph.
- Incorporate Daily Habits: Make it routine. Do a few sets during TV breaks or while waiting for coffee to brew. Aim for three sessions a week, mixing in rest days to avoid burnout—your muscles need time to repair, like threads weaving a stronger fabric.
- Monitor and Adjust: Every two weeks, test your full pushup form again. If you’re still struggling, tweak your routine: add more core work or consult a trainer. It’s like fine-tuning a recipe; sometimes, a pinch more of one ingredient makes all the difference.
Real-Life Examples That Might Surprise You
To keep things engaging, let’s look at a couple of stories that show how normal this is. Take Sarah, a 35-year-old teacher I profiled last year. She couldn’t do a single pushup after years of desk work and yoga, which built flexibility but not upper-body power. By following a gradual plan—starting with eccentric pushups where she lowered slowly and pushed up with her knees—she built up to five full ones in a month. Or consider Mike, a software engineer in his 40s, who likened his initial attempts to trying to lift a boulder with wet noodles for arms. After incorporating daily wall leans and light dumbbell rows, he not only mastered pushups but also noticed better posture, which boosted his confidence at work.
These aren’t just success stories; they’re proof that setbacks can spark growth. In my experience, the people who push through often discover strengths they didn’t know they had, like uncovering a hidden vein of gold in a rocky mine.
Practical Tips to Stay Motivated and Avoid Common Pitfalls
Now that we’ve covered the basics, here are some tips to keep you going. First off, listen to your body—pain isn’t the same as discomfort, so if something feels off, pause and seek advice, perhaps from a physical therapist. I always suggest pairing exercises with something enjoyable, like listening to your favorite podcast during workouts; it transforms a chore into a ritual.
Another tip: set non-pushup goals along the way. Maybe aim to hold a plank for a minute or improve your overall endurance. This builds momentum, like rolling a snowball downhill. And don’t overlook nutrition; fueling with protein-rich foods, such as eggs or nuts, can make your muscles respond faster, as if you’re giving them premium gas instead of regular.
Finally, embrace the emotional rollercoaster. There might be days when you feel defeated, but those lows make the highs sweeter—like finally nailing that first pushup and feeling an unexpected rush of pride. Remember, fitness isn’t about perfection; it’s about persistence, one rep at a time.