What's inside the push up challenge tracker
- Before You Start
- 30 Day Plan
- Choose Your Level
- 30 Day Tracker
- Push Up Variations
- Results
- Notes
See every page
All 11 pages of the US Letter version, exactly as they print. Tap a page to see it larger.
- 1. Cover
- 2. This Tracker Belongs To
- 3. Contents
- 4. Before You Start
- 5. 30 Day Plan
- 6. Choose Your Level
- 7. 30 Day Tracker
- 8. Push Up Variations
- 9. Results
- 10. Notes
- 11. Thank you page
Who this push up challenge tracker is for
This tracker is for anyone who wants to build upper body strength with a simple push-up challenge, from beginners starting on their knees or against a wall to fitter people aiming for fifty in a row. It suits busy people who need a workout they can do anywhere, friends or coworkers doing a challenge together and anyone who wants a clear, motivating goal. Push-ups need no equipment, and steady daily practice brings visible progress within weeks.
How to use your push up challenge tracker
Record how many push-ups you can do on the start page, noting the type. Pick a level that matches your starting point and follow the plan, which builds reps gradually with rest days. Tick each day on the tracker. As you get stronger, try variations such as incline, decline or diamond push-ups. At the end, test yourself again, record your results and set a new goal.
Formats included
A4 PDF
For printing in most of the world (210 × 297 mm).
US Letter PDF
For printing in the US and Canada (8.5 × 11 in).
Digital PDF
Hyperlinked tabs for tablets and PDF annotation apps.
Ready to start?
Free downloadPush Up Challenge Tracker questions
Can beginners start with easier push-ups?
Yes. Begin with wall or knee push-ups and progress. Look for the "Before You Start" page in the 11-page push up challenge tracker. Every page is undated, so you can start any day and reprint a page whenever it fills up.
Are there different levels?
Yes. Look for the "Choose Your Level" page in the 11-page push up challenge tracker. Download it free, print only the pages you need and add more copies of any page later. Print the A4 or US Letter PDF as often as you need, or write in the digital version on a tablet.
Can I do it with friends?
Yes. Print a tracker for each person. Other pages in the 11-page push up challenge tracker include "Before You Start", "30 Day Plan" and "Choose Your Level", so related notes stay together. Download it free, print only the pages you need and add more copies of any page later.
Is the Push Up Challenge Tracker really free?
Yes, the Push Up Challenge Tracker is completely free for personal use. Download the 11-page PDF without an account or email address, print it at home as often as you like and share the page link with friends. Matching bundles on our Etsy shop are optional and paid; this single planner stays free.
What size is the Push Up Challenge Tracker?
The Push Up Challenge Tracker comes in A4 (210 x 297 mm) and US Letter (8.5 x 11 inches), plus a hyperlinked digital PDF for tablets. Choose the file that matches the paper in your printer and print at Actual size or 100%, so nothing is cut off. Both paper sizes have the same 11 pages.
