There are numerous exercises that you can do to help build muscle, but fitness experts and personal trainers agree that push-ups are among the best. This exercise can be performed comfortably in any living space, in the comfort of your own home, a gym or a park. The biggest plus of the push-up exercise is that you can perform it anywhere you like and you do not need gym equipment for it. While you may adopt push-ups as a last resort exercise in the absence of equipment, they are perhaps one of the most effective workouts for strengthening and building muscles in your upper body.

Listed below are a few more benefits of push-ups:


The biceps and the back get a good stretch when you do push-ups. Hence, along with building muscles, you are also toning them. This helps keep you limber, and gives a good shape to the muscles you develop.

Cardiovascular health

Push-ups help to circulate blood throughout the body and are great for your heart and overall cardiovascular health. A healthier heart supports a healthier and long lasting life.

Human growth hormone

Push-ups help increase production of human growth hormone (HGH) which helps your muscles grow. If you are having a tough time bulking up, push-ups will certainly help you.


Push-ups protect you from injury by improving and correcting your posture. However, this is only true if you do them correctly. If you keep your back straight while doing push-ups, your body will keep that posture more often.

Compound exercise

Push-ups work out a number of different muscles in your body. They involve a large number of muscles, some of which we rarely use for other activities. This is one reason why people find it hard to do push-ups.

If you are looking to getting fit and maintaining good health, then push-ups can be a good start for you. Push-ups won’t make you bulk up like most gym exercises that include weights do, so it is a good option you can rely on for overall muscle toning.

Your twenties is the time to live life to the fullest, to explore, to go on adventures and do everything your body permits you to do. However, if we neglect our body at this age, it is obvious that we have to bear the brunt of it at a later age. It is essential that you take care of your body and inculcate the following fitness habits at this age.

(Also read – How to avoid weight gain due to a desk job)

Strength training

Strength training is essential

Strength training is one habit that you must get into. It increases lean muscle mass, boosts metabolism, torches calories, eases back pain, helps you sleep, and even wards off diabetes. Doing this at a young age when you have the strength and time to do it is like making hay while the sun shines.

(Try reading – Benefits of push-ups)

Drink water

Get into the habit of having enough water

If you aren’t into the habit of having six to eight glasses of water per day, you must! Our body is made up of 50-65% water and it is the most essential and overlooked part of our fitness regime. So get to chugging on that H2O.

Learn proper form

Study and learn proper form

The key to weight lifting and circuit training is proper form. If you do not use proper form, you risk injury; and injuring yourself at such a young age could make matters worse later on in life.

(Also read – Too much of fatigue ruining your lifestyle?)


Stretch before and after your exercise

Stretching before and after your workout is essential. If you do not stretch, your muscles can get tight and this sets you up for injury. Stretching is one thing that most of us overlook but is imperative in your fitness regime.

Have fun

Have fun!

While you’re at all of this, make sure you have fun. Because, remember, you’re in your twenties after all!

(You may find this interesting – Post workout mistakes you may be making)

Your 20’s is basically a time to prepare yourself and your body to live a wholesome life. So get off your behind if you are lazy and make the most of it!