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7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to do 100 Consecutive Push- [Kindle Edition]

Steve Speirs
4.0 out of 5 stars  See all reviews (74 customer reviews)

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Book Description

"As a symbol of health and wellness, nothing surpasses the simple push-up. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs." —The New York Times

If you're ready to massively increase your strength, follow the 7-week program in this book and you'll soon be able to complete 100 consecutive push-ups! You'll also transform your fitness, look great and feel even better as you sculpt every muscle from your neck down to your calves.

Offering several custom-designed, day-by-day plans, this book has something for everyone: from beginners embarking on a new workout regimen to athletes looking to enhance their strength training program.

Unleashing the power of the ultimate strength exercise 7 Weeks to 100 Push-Ups includes:

•Instruction on how to do a perfect push-up
•Muscle-by-muscle breakdown of strength-building
•Challenging push-up variations

Editorial Reviews


"As a symbol of health and wellness, nothing surpasses the simple push-up. The push-up is the ultimate barometer of fitness. It tests the whole body." — The New York Times

About the Author

Steve Speirs is an accomplished marathon runner and trainer and runs the popular website

Product Details

  • File Size: 4917 KB
  • Print Length: 128 pages
  • Publisher: Ulysses Press; 1 Original edition (June 1, 2009)
  • Sold by: Amazon Digital Services, Inc.
  • Language: English
  • ASIN: B0033E14PK
  • Text-to-Speech: Enabled
  • X-Ray:
  • Lending: Not Enabled
  • Amazon Best Sellers Rank: #183,198 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
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Customer Reviews

Most Helpful Customer Reviews
69 of 71 people found the following review helpful
3.0 out of 5 stars I did the whole 7 week program, here's how it went. August 1, 2012
Length: 1:01 Mins

The book's full title is 7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to do 100 Consecutive Push-Ups. That's quite a mouthful. It's also a very ambitious claim. Does the workout plan live up to the hype? Let's find out! Given the unevenness of reviews for this book, I decided to volunteer myself as a fitness test monkey and take the 7-week challenge. What follows is my review after having gone through the complete 7-week program and following it exactly as outlined.


It doesn't get any simpler than this. Nothing but push-ups, lots and lots of push-ups, split out over 5 to 7 sets each day, 3 days a week for 7 weeks.

The number of push-ups varies for each set, following a pattern of low-medium-low-high in terms of repetitions. There are 3 workout levels, and the level you start at is determined by a "fitness test" you perform before starting the program. The fitness test consists of doing as many push-ups as you can with good form in a single sitting. Somewhat true to the book's title (see the Cons section below), the beginner level program will get you to 100 push-ups by week 7. The intermediate program that I followed will get you to 100 by week 5, and by the end of week 7 my last workout actually consisted of 200 push-ups. There is even a preliminary strength-building program geared towards someone who is unable to perform push-ups with good form. The advanced and preliminary programs are not reviewed.


Given the minimalist nature of this workout, you really only need enough floor space to comfortably do the push-ups. However, I recommend using either a yoga mat or a towel as a base for your push-ups.
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120 of 137 people found the following review helpful
5.0 out of 5 stars Excellent workout programs for ALL levels! August 4, 2009
I recommend this book to ANYONE who wants to get in the best shape of their lives. The book is so fundamentally sound that it puts any other bodyweight workout book to shame. The plan is brilliant: Take a "test" to see how many pushups you can do with proper form and then use that number to find the PERFECT workout to get you to 100! The workouts are very well balanced and don't feel like a chore to do.
I read the book and took the challenge seriously and was able to crank out 100 consecutive pushups just when the book said I should! On my 48th day of the program I was able to do 101 pushups and was so pleased to nail my goal.
I still follow the program even AFTER completing the "magic number" because pushups are such a great exercise for your core, arms & chest! There are so many variations that you can learn to keep your workouts interesting & fun.
Challenge yourself & get this book!
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34 of 39 people found the following review helpful
Format:Paperback|Verified Purchase
In the end, I suppose this would be a valuable book for someone who has never worked out before, or who has very little upper body muscular endurance combined with little knowledge of push-ups. However, I am a military servicemember who is able to do lots of push-ups, but I've never been able to get to 100 consecutive push-ups in a single set. So I thought I'd give it a whirl, since I've always wanted to be able to do 100 in a row. Unfortunately, this program didn't help me get any closer. At the end of 7 weeks, I could do a couple of reps more than I started at (I believe I went from 67 to 70 in a two-minute timed test) but nowhere near 100. Clearly I started at and finished the toughest routine in the book. Furthermore, the instruction is rather skimpy and simplistic. Their are several routines, based on how many push-ups you start out being able to do, some pictures and description of what a good push-up looks like, and very general tips on rest and recovery. Not much detail or variation, little or no discussion of age or injury and how to work around these factors. There are picture and tips on different kinds of push-ups than the "normal," up-down, push-ups, but no hints on how many to do, when, or how to integrate them into a program. They are just there. This book could have been compressed into, say, an article of 4 or 5 pages. There isn't a whole lot there. For someone who is reasonably fit and can do already do, say, 50 push-ups, this book is unlikely to really push you beyond where you are at. So carefully evaluate where you are at before you purchase this.
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68 of 86 people found the following review helpful
5.0 out of 5 stars No more excuses August 24, 2009
I first came to know of the author, Steve Speirs, independent of his book, and the first thing that should be said above all else, is that Steve has dedicated his life to helping others enjoy the fitness and health that he himself enjoys.

I myself and a swimmer/cyclist/runner/triathlete/singer/website creator/podcast host, and in keeping up with these activities on top of living as normal a life as possible, I am quite often hard pressed for the time I need to do smaller, stabilizing workouts. I should also say that, having somewhat of a background in lifting, and thus having quite a bit of muscle mass, in order to make myself a better endurance athlete, I needed to abandon weight training and become more lean while still maintaining the strength necessary for the myriad event in which I participate.

When I first began using "7 Weeks.." I forgot for a while that I was supposed to put down the book and put into practice the techniques within. The book is such an easy and informative read, I felt like I was gleaning just as much knowledge simply from reading about the advantages and different methods of "push-up-ology" (my word, I don't want to put such language on the author!) that I was getting a workout sitting and reading! Of course, that not being the case, I had to try the program for myself.

I began in one of the "advanced" programs set forth by the book, which was based on how many push-ups I could do prior to beginning the program (I believe I did 50 before crapping out). Without going into the minutiae of my personal journey (after all you need to read the book to see for yourself), let me say that the hardest part of obtaining the goal of reaching 100 push-ups in 7 weeks was stopping at the numbers given by the book!
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Most Recent Customer Reviews
1.0 out of 5 stars sucks
Should have just googled "push ups". Nothing great or new here. Blah blah blah nothing else needs to be said
Published 1 month ago by I AM - The Robot
3.0 out of 5 stars the book is good. It is instructive. It makes someone out of shape...
mazon assured me they were gowing to reimpiurse me for the high-dollsr postage and did not. The book was dilivereed thrown on the hood of a pick ep 40 yards from my house not my... Read more
Published 1 month ago by john m. reist
3.0 out of 5 stars Good
Its a good book for any beginner but not great if you are already in to fitness madness, I would recommend for anyone who want to get started
Published 2 months ago by diveamerica
4.0 out of 5 stars leave me alone
Leave me alone. I do not want to review your book. So please don't bother me with it any more.
Published 2 months ago by John P. Frank
5.0 out of 5 stars GREAT!!!
Amazing push-up improvement in just a few weeks. I look better and feel better. I wish I would have known about this program years ago!
Published 5 months ago by SGR
5.0 out of 5 stars "Let's get physical, physical..."
Push-ups are such a great exercise. Indeed, if you are looking at this book because you want to improve your health and appearance then you have made a good start. Read more
Published 5 months ago by Scott Pearce
5.0 out of 5 stars Very informative
As a personal trainer, I really enjoyed reading this quick read and guide on push up training.

Very well organized and thought out

Great basic program for any... Read more
Published 7 months ago by Lois Tiedemann Koffi
5.0 out of 5 stars Great program!
After completing the program in the book I picked up some great tips, got stronger and sculpted my chest and back.
Published 7 months ago by Adam Dryfhout
3.0 out of 5 stars Not really anything new.
I ordered this for my husband who loved the "7 weeks to 100 Pull Ups" and wanted to try this. Read more
Published 9 months ago by bharney22
4.0 out of 5 stars measurable improvement
I may not be able to 100 pushups yet, but, today, at age 51, I did 59 for my Navy physical readiness test, which earned me 90 points and a rating of outstanding. Read more
Published 9 months ago by LEAII
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More About the Author

Born in Wales, but now living on the east coast of the U.S. STEVE SPEIRS is an avid runner, triathlete and fitness enthusiast. Since entering his first race in the early '80s, he has been hooked on an active lifestyle and is always seeking new challenges and the next level of fitness.

Competing in 30+ races a year, SPEIRS has completed 34 marathons with a personal
best time of 2 hours and 45 minutes set at the 2011 Boston Marathon.

SPEIRS is a proud son, husband, brother and father, and dedicates "7 Weeks to 100 Push-Ups" to his ever-supportive family.


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Topic From this Discussion
60+ push ups ?
R. Sharpe your explanation seems logical, but anyway it is not stated in any place in the book, at least in the kindle version.
Aug 23, 2011 by Feduco |  See all 5 posts
Different from the website?
Chapters on warming-up and stretching, six different push-up programs (2 beginner, 2 intermediate, 2 advanced), a preliminary program if you're not up to doing regular push-ups, a list of frequently asked questions and interesting nuggets of push-ups trivia scattered throughout the book. There's... Read more
Sep 17, 2009 by Steve Speirs |  See all 7 posts
Kindle Version
They repaired the Tables. Before, I couldn't even read them with a magnifying glass, but the book is full of page references that go to nowhere. They need to spend another ten man-hours and fix this book.
Dec 30, 2012 by John McDaniel |  See all 3 posts
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