Reps a Day: how many push-ups, squats, pull-ups and planks to do each day, 30-day challenges you can stick to, and simple ways to track your reps and streaks.https://repsaday.com/https://repsaday.com/100-push-ups-a-day-results/https://repsaday.com/100-push-ups-a-day-results/What 100 push-ups a day really does after 30 days — the strength and muscle you can expect, the plateaus and joint issues to watch for, and how to structure it so it keeps working.Mon, 17 Aug 2026 00:00:00 GMThttps://repsaday.com/30-day-plank-challenge/https://repsaday.com/30-day-plank-challenge/A 30-day plank challenge with a daily hold time table for beginners and a harder track, form checks, and why you should count seconds — not just 'hold as long as you can'.Mon, 17 Aug 2026 00:00:00 GMThttps://repsaday.com/30-day-squat-challenge/https://repsaday.com/30-day-squat-challenge/A 30-day bodyweight squat challenge with three levels, daily rep totals, built-in light days, and the form checks that keep knees happy at 200 squats a day.Mon, 17 Aug 2026 00:00:00 GMThttps://repsaday.com/30-day-push-up-challenge/https://repsaday.com/30-day-push-up-challenge/A complete 30-day push-up challenge with daily rep targets for three levels, built-in easy days, and the one rule that keeps people from quitting on day 12.Mon, 17 Aug 2026 00:00:00 GMThttps://repsaday.com/bodyweight-exercises-you-can-count/https://repsaday.com/bodyweight-exercises-you-can-count/A list of 25 no-equipment exercises that work as a daily rep count — grouped by push, pull, legs, core, and cardio — with a sensible starting daily number and progression for each.Mon, 17 Aug 2026 00:00:00 GMThttps://repsaday.com/daily-stretching-routine/https://repsaday.com/daily-stretching-routine/A simple 10-minute daily stretching routine — eight stretches, hold times, and the order — plus how to track it by minutes or sessions so the streak survives past week two.Mon, 17 Aug 2026 00:00:00 GMThttps://repsaday.com/how-many-push-ups-a-day/https://repsaday.com/how-many-push-ups-a-day/A straight answer by level and age, the number that actually builds strength, and how to pick a daily push-up target you'll still be hitting in a month.Mon, 17 Aug 2026 00:00:00 GMThttps://repsaday.com/how-many-sit-ups-a-day/https://repsaday.com/how-many-sit-ups-a-day/A daily sit-up number by level, how to split it, the honest case for swapping sit-ups for planks or crunches, and how to count core work so it actually adds up.Mon, 17 Aug 2026 00:00:00 GMThttps://repsaday.com/how-many-squats-a-day/https://repsaday.com/how-many-squats-a-day/The right daily bodyweight squat number by level and goal — toning, endurance, or strength — plus how to split it and when to make squats harder instead of doing more.Mon, 17 Aug 2026 00:00:00 GMThttps://repsaday.com/how-to-build-an-exercise-streak/https://repsaday.com/how-to-build-an-exercise-streak/Why daily exercise streaks die around day 15–20, and seven practical rules — minimum dose, never miss twice, anchor it, count it — that keep the streak alive for months.Mon, 17 Aug 2026 00:00:00 GMThttps://repsaday.com/how-to-track-push-ups/https://repsaday.com/how-to-track-push-ups/The four ways people track daily push-ups, what each is good and bad at, the three numbers worth recording, and how to use the log to add reps every week.Mon, 17 Aug 2026 00:00:00 GMThttps://repsaday.com/pull-up-progression-zero-to-ten/https://repsaday.com/pull-up-progression-zero-to-ten/A step-by-step pull-up progression from zero to ten strict reps — dead hangs, negatives, band-assisted, and grease-the-groove daily sets — with weekly targets you can count.Mon, 17 Aug 2026 00:00:00 GMT