7 Weeks To 100 Push-ups

7 Weeks To 100 Push-ups

Welcome to this comprehensive book review on “7 Weeks To 100 Push-ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to do 100 Consecutive Push” by Steve Speirs. In this article, we will delve into the key aspects of this book, exploring its content, benefits, and how it can help you achieve your fitness goals. Whether you’re a fitness enthusiast or a beginner looking to improve your strength, this book review will provide you with valuable insights. So, let’s dive right in!

Book Review on “7 Weeks To 100 Push-ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to do 100 Consecutive Push by Steve Speirs”

1. Understanding the Importance of Push-ups

Push-ups are a fundamental exercise that targets multiple muscle groups, making them highly effective for overall strength and toning. Incorporating push-ups into your fitness routine can yield remarkable results. However, many individuals struggle with performing push-ups correctly or reaching their desired rep count. This is where “7 Weeks To 100 Push-ups” comes in, offering a structured approach to help you master this exercise.

2. The Author’s Expertise and Background

Before we delve deeper into the book’s content, let’s take a moment to understand the expertise and authority of the author, Steve Speirs. Steve is a renowned fitness expert with years of experience in the field. He has a background in personal training and has helped numerous individuals achieve their fitness goals. With his expertise and practical knowledge, Steve has crafted a comprehensive guide to push-ups, ensuring readers receive accurate and reliable information.

3. Book Review on “7 Weeks To 100 Push-ups”

3.1. Detailed Overview of the Book

“7 Weeks To 100 Push-ups” is a well-structured and easy-to-follow guide that aims to strengthen and sculpt your arms, abs, chest, back, and glutes through progressive push-up training. The book is divided into seven weeks, with each week focusing on specific exercises and techniques to gradually increase your push-up count.

3.2. Week-by-Week Breakdown

Let’s take a closer look at the week-by-week breakdown of the training program outlined in the book:

Week 1: Building the Foundation During the first week, you’ll learn the correct push-up form and engage in exercises that prepare your muscles for the upcoming training program. This week focuses on building a solid foundation for the weeks ahead.

Week 2: Increasing Repetitions In the second week, the emphasis is on increasing the number of repetitions you can perform in a single set. You’ll learn strategies to push past your limits and gradually improve your endurance.

Week 3: Enhancing Strength Week 3 introduces variations of push-ups to target different muscle groups and increase overall strength. This week’s exercises help you overcome plateaus and continue progressing.

Week 4: Developing Endurance As you enter Week 4, the focus shifts towards enhancing endurance. You’ll engage in challenging exercises designed to improve your ability to sustain a higher number of push-ups.

Week 5: Advanced Techniques Week 5 introduces advanced techniques, such as plyometric push-ups and one-arm push-ups, to further challenge your muscles and take your training to the next level.

Week 6: Push-up Variations Diverse push-up variations are covered in Week 6, allowing you to target specific muscle groups and add variety to your workouts. This week’s exercises contribute to a well-rounded upper body development.

Week 7: Achieving 100 Consecutive Push-ups In the final week, you’ll work towards the ultimate goal of completing 100 consecutive push-ups. By following the program diligently, you’ll develop the strength and endurance necessary to achieve this milestone.

3.3. Key Features and Benefits

  • Structured Program: “7 Weeks To 100 Push-ups” provides a structured program that guides you through each step of the training process, ensuring steady progress towards your fitness goals.
  • Comprehensive Guidance: The book offers detailed explanations of proper form, breathing techniques, and common mistakes to avoid, ensuring you perform push-ups correctly and minimize the risk of injury.
  • Progressive Approach: The training program follows a progressive approach, gradually increasing the intensity and challenge as you advance through the weeks.
  • Targeted Muscle Development: By targeting multiple muscle groups, including arms, abs, chest, back, and glutes, the book helps you achieve a balanced and sculpted physique.
  • Improved Endurance: Through systematic training, you’ll witness a significant improvement in your endurance, enabling you to perform a higher number of push-ups with ease.

Frequently Asked Questions (FAQs)

FAQ 1: Can beginners follow the training program outlined in the book?

Absolutely! “7 Weeks To 100 Push-ups” is designed to accommodate individuals of all fitness levels, including beginners. The progressive nature of the program ensures that you start at an appropriate level and gradually build your strength and endurance over time.

FAQ 2: Are push-ups only beneficial for upper body strength?

While push-ups primarily target the upper body, they engage multiple muscle groups, including your core and lower body. By performing push-ups correctly and following the training program, you’ll notice improvements in various areas, including your arms, abs, chest, back, and glutes.

FAQ 3: What if I can’t complete all the prescribed repetitions in a week?

The training program is flexible and adaptable to individual capabilities. If you find it challenging to complete all the prescribed repetitions in a week, don’t worry. Simply focus on giving your best effort and aim to improve gradually. Progression is the key, regardless of the number of repetitions you can initially perform.

FAQ 4: Can I combine push-ups with other exercises?

Absolutely! Push-ups can be incorporated into a well-rounded fitness routine that includes other exercises targeting different muscle groups. Consult with a fitness professional to design a comprehensive program that suits your specific goals and needs.

FAQ 5: Can women benefit from this training program?

Definitely! “7 Weeks To 100 Push-ups” is suitable for both men and women. The exercises and techniques outlined in the book are effective for individuals of all genders, allowing women to achieve their desired fitness outcomes.

FAQ 6: Can I continue doing push-ups after completing the program?

Certainly! Push-ups offer long-term benefits and can be incorporated into your regular fitness routine even after completing the program. They serve as an excellent foundational exercise for maintaining strength, toning muscles, and promoting overall fitness.


In conclusion, “7 Weeks To 100 Push-ups” by Steve Speirs provides a comprehensive training program that enables individuals to strengthen and sculpt their arms, abs, chest, back, and glutes. Through progressive training, detailed guidance, and a well-structured program, this book empowers readers to achieve their fitness goals and master the art of push-ups. So, grab a copy, follow the program diligently, and witness the transformative results for yourself!