How many push-ups, crunches, and squats should I do?

trekkiebeth
trekkiebeth Posts: 172
in Fitness and Exercise
I've recently set a goal to walk 2-4 miles a day 5 days a week. I'm really hoping this will finally get me to lose weight, since it means I'm walking for long periods and burning more calories per day than anything else I've tried. (I have a desk built on top of my treadmill, which is why walking for long periods is the most convenient exercise for me.)

I want to add a few strength exercises to help speed my weight loss and help me become more fit. I need something really simple and quick, so I figure the most basic things I'll need are push-ups (I do them on my knees for now), crunches, and squats.

Here's my question: how many push-ups, crunches, and squats should I be doing? I'm not sure what kind of goal to set.

Replies

  • Dexy_
    Dexy_ Posts: 593 Member
    My advice is to see how many you can do, and aim to do more than that. So on and so forth :) Everyone's starting point will be different!
  • AddieOverhaul
    AddieOverhaul Posts: 734 Member
    Personally I find the plank much more effective than crunches.

    As for how many, it's hard to say because it depends on your fitness level and what you can do. Maybe start with three sets of 10 of each and see how that feels and go from there?
  • BBeccaJean
    BBeccaJean Posts: 453 Member
    3 sets of 10 repetitions would be a good start for each. As it gets easier, you can add repetitions! My trainer tells me that once you meet one goal, you have to at least do that many or surpass it, so do your best!
  • obsidianwings
    obsidianwings Posts: 1,237 Member
    You're going to need some weights for the squats. I would say if you can do more than 10 reps at a time then you weights are to light.
    Also have you looked into doing pushups on different angles so you can work you way up to doing full ones? You could do 10 of those as well then when you can do 10 easily move to a harder angle until you are doing full ones. When you can do 10 full ones easily you can start elevating your feet, or doing pauses at the bottom, or do more reps.
  • natalie412
    natalie412 Posts: 1,039 Member
    Try the 100 pushups program (they also have 200 situps and 200 squats). http://hundredpushups.com/

    I am doing the pushups program right now. They also have iphone apps. Awesome!!!!!!!
  • babyblake11
    babyblake11 Posts: 1,107 Member
    as many as you damn well can
    wash, rinse and repeat for as long as you damn well can
  • JustANumber85
    JustANumber85 Posts: 644 Member
    My advice is to see how many you can do, and aim to do more than that. So on and so forth :) Everyone's starting point will be different!

    I agree.
  • kimosabe1
    kimosabe1 Posts: 2,467 Member
    50-75 sit ups and 25 push ups......
  • kimosabe1
    kimosabe1 Posts: 2,467 Member
    I also set the treadmill on the hill option-it burns twice as many calories.......
  • clobercow
    clobercow Posts: 337 Member
    As many as you can until you cant do anymore, and then do one more.
  • AMHouse85
    AMHouse85 Posts: 285 Member
    If you are planning on walking. . . on those rainy/snowy/don't want to leave the house days I suggest the Leslie Sansone DVDs(you can check them on YouTube also). She does a walking program that only takes about a 4x6 area of space(about what I have when I push the coffee table up against the couch). She has 1-5 Miles, I do the 4 Mile Super Challenge at least once a week. It's not just walking, but knee lifts, kicks, side steps a nice routine that gets you moving, yet keeps you at home.
  • xmizlynnax
    xmizlynnax Posts: 29 Member
    The most important thing I can tell you is do as many as you can do with GOOD FORM. This is important. If you start compromising your form to do do more reps, you are not getting the full benefit of the exercise, and also you could put yourself at risk for injury.

    Squats, pushups, deadlifts, planks... all great.....

    Good luck!
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    You're going to need some weights for the squats. I would say if you can do more than 10 reps at a time then you weights are to light.
    Also have you looked into doing pushups on different angles so you can work you way up to doing full ones? You could do 10 of those as well then when you can do 10 easily move to a harder angle until you are doing full ones. When you can do 10 full ones easily you can start elevating your feet, or doing pauses at the bottom, or do more reps.

    or - save your money and do Pistol Squats, One legged squats or one-legged lunge with one leg on a chair/bench. should keep you going for a few years!
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    get the 100 push up app for your phone.
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    I'd go for 2 sets of 20. And as someone already said, you'll probably find squats too easy, so use weights ( a litre bottle of water will weigh 1 kg. Or use tins of beans or soup.)
  • mamatiger
    mamatiger Posts: 2
    Don't forget the back of your body! Pushups, crunches and squats all target muscle groups on the front side of your body -- don't neglect your back, your hamstrings and your calves. Weight training is better for your body if you're paying attention to all of your muscle groups.

    Basically, do as many as you can, until you hit muscle failure. Then wait one day to rest up, and do it again on the third day. (The rest is important, over-training isn't good for your muscles, it's bad.) Wash rinse and repeat.

    Also remember that muscle = burning calories. So the more muscle you have, the higher your metabolism is, even at rest.

    http://www.exrx.net/ Exrx.net has information on any kind of exercise you can think of.
  • mamatiger
    mamatiger Posts: 2
    Oh my, when I was out of shape, squats were not at ALL easy. :) A couple of sets of 12, and I was crippled up. But for those for whom they are easy, then adding weights is a good option, or try doing lunges or walking lunges. Those will rip you right up.
    http://www.exrx.net/WeightExercises/Quadriceps/BBWalkingLunge.html -- Barbell walking lunge.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    Weight training is better for your body if you're paying attention to all of your muscle groups.

    Not wishing to pick a quarrel, but I can't think of a single muscle or muscle group that is not adequately covered by bodyweight exercises so long as the workout is designed to cover all areas.
  • obsidianwings
    obsidianwings Posts: 1,237 Member
    You're going to need some weights for the squats. I would say if you can do more than 10 reps at a time then you weights are to light.
    Also have you looked into doing pushups on different angles so you can work you way up to doing full ones? You could do 10 of those as well then when you can do 10 easily move to a harder angle until you are doing full ones. When you can do 10 full ones easily you can start elevating your feet, or doing pauses at the bottom, or do more reps.

    or - save your money and do Pistol Squats, One legged squats or one-legged lunge with one leg on a chair/bench. should keep you going for a few years!
    Although harder than normal squats and lunges I think most people would need weight for those to. If not straight away then very soon.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    You're going to need some weights for the squats. I would say if you can do more than 10 reps at a time then you weights are to light.
    Also have you looked into doing pushups on different angles so you can work you way up to doing full ones? You could do 10 of those as well then when you can do 10 easily move to a harder angle until you are doing full ones. When you can do 10 full ones easily you can start elevating your feet, or doing pauses at the bottom, or do more reps.

    or - save your money and do Pistol Squats, One legged squats or one-legged lunge with one leg on a chair/bench. should keep you going for a few years!
    Although harder than normal squats and lunges I think most people would need weight for those to. If not straight away then very soon.

    With respect; I doubt it.
  • obsidianwings
    obsidianwings Posts: 1,237 Member
    You're going to need some weights for the squats. I would say if you can do more than 10 reps at a time then you weights are to light.
    Also have you looked into doing pushups on different angles so you can work you way up to doing full ones? You could do 10 of those as well then when you can do 10 easily move to a harder angle until you are doing full ones. When you can do 10 full ones easily you can start elevating your feet, or doing pauses at the bottom, or do more reps.

    or - save your money and do Pistol Squats, One legged squats or one-legged lunge with one leg on a chair/bench. should keep you going for a few years!
    Although harder than normal squats and lunges I think most people would need weight for those to. If not straight away then very soon.

    With respect; I doubt it.
    I doubt doing any of those exercises without weights would keep anyone going a few years, unless they built up to doing ridiculous amounts of them.
  • c53204
    c53204 Posts: 35 Member
    Apps are appearing for smartphones that provide you with a course of crunches, situps, etc. Clever thing is they use the accelerometer to count each rep. They add in rest days, etc.

    Runtastic are the ones I am using.
  • Tyrone_S
    Tyrone_S Posts: 94 Member
    Try and see how many you can do, and then keep trying to beat your previous best. If you're getting up to 3 sets of 20 then you need to look at adding weight or changing to a more difficult bodyweight exercise.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    You're going to need some weights for the squats. I would say if you can do more than 10 reps at a time then you weights are to light.
    Also have you looked into doing pushups on different angles so you can work you way up to doing full ones? You could do 10 of those as well then when you can do 10 easily move to a harder angle until you are doing full ones. When you can do 10 full ones easily you can start elevating your feet, or doing pauses at the bottom, or do more reps.

    or - save your money and do Pistol Squats, One legged squats or one-legged lunge with one leg on a chair/bench. should keep you going for a few years!

    depends on your beginning strength level. some people could end LOSING strength relying solely on body weight exercises, especially as weight is lost.

    basically everyone should do what's challenging to them as one size doesn't necessarily fit all even when you're talking about exercises newbs
  • robin52077
    robin52077 Posts: 4,383 Member
    you do as many as you physically can without puking or fainting. When you fall down and can't move any more, you're done.

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