Push Ups for Single Parents: A 4-Week Plan From the Wall

Picture the scene: it is 8.40pm, the kids are finally asleep, the kitchen is a mess and you have about fifteen minutes of energy left. A gym is out of the question. But a push-up needs nothing more than a wall, a worktop or a patch of floor. That is why push ups for single parents are one of the first things I teach solo mums and dads. They build your chest, shoulders, arms and core, the muscles you use pushing a buggy up Highgate Hill or lifting a child into the bath, and you can do them in the time it takes the kettle to boil.

This is a four-week plan that starts at the wall, so it works whether you can do zero push-ups or ten.

Start where you are: the push-up ladder

The secret to push-ups is changing the angle. The more upright your body, the easier it is. Here is the ladder, from easiest to hardest:

1. Wall push-up: hands on the wall at chest height, feet a step back. The NHS includes a version of this, the wall press-up, on its strength exercises page.
2. Worktop push-up: hands on the kitchen counter, body in a straight line.
3. Stair push-up: hands on the third or fourth stair.
4. Knee push-up: on the floor, knees down, body straight from knees to head.
5. Full push-up: on your toes on the floor.

Find the level where you can do 8 to 10 reps with good form, and that is your starting point. My full guide to push-up progression for beginners goes into each level in detail.

Good form in five points

• Hands just wider than your shoulders, fingers spread.
• Squeeze your bum and brace your stomach so your body moves in one straight line. No sagging hips.
• Elbows angle back at about 45 degrees, not flared straight out to the sides.
• Lower your chest, not your chin, towards the surface.
• Push the surface away and finish with straight arms.

If your wrists ache, try pushing up from your fists or holding the edge of a step so your wrists stay straighter. If you get shoulder pain, go back a level, and if it continues, check with a GP or physio.

Push ups for single parents: the 4-week plan

Do this 3 times a week, for example Monday, Wednesday and Saturday. It takes 10 to 15 minutes. Rest about a minute between sets.

Week 1: Find your level

3 sets of 6 to 8 reps at your chosen level. Stop each set with 2 or 3 reps left in the tank.

Week 2: Slow it down

3 sets of 8 reps, taking 3 seconds to lower each time. Slow reps build strength faster than rushed ones.

Week 3: Add a set

4 sets of 8 to 10 reps. If this is easy, try your first set at the next level down the ladder.

Week 4: Test and move on

Do one set of as many good reps as you can at your level. If you hit 15 or more, move to the next level and start again from week 1. Most people climb one or two rungs every month.

Pair push-ups with a plank on the same days and your core will thank you. My plank progression for beginners fits neatly onto the end of each session.

Doing push-ups with kids around

With no one else to watch the kids, they will probably be in the room. Use that:

• High-five push-ups: your child sits in front of you and you give them a high five at the top of each rep. Toddlers find this hilarious.
• Tunnel push-ups: older kids crawl under your body while you hold the top position. It turns into a plank challenge.
• Who can do more? They do wall push-ups, you do floor ones. Count out loud together.
• Playground version: incline push-ups on a bench while they are on the swings. Same plan, different setting.

Keep it safe: no kids sitting on your back until you are very strong and stable, and keep small children out from under you when you are tired.

Push-up “snacks” for the busiest weeks

Some weeks the plan will fall apart. That is solo parenting. On those weeks, do 5 worktop push-ups every time you make a cup of tea or wait for the microwave. Five sets of five over a day is still 25 push-ups. Consistency beats perfection every time.

For more ways to keep fitness going on your own, read my guide to single parent fitness.

Where a bootcamp class fits

Push-ups pair perfectly with punching. In SYP Box Fit, my beginner boxing class with no sparring, we work on pads and mix in push-ups, core work and footwork. It is a great way to build upper-body strength and blow off steam at the same time, and every exercise has an easier and harder option.

FAQs

How many push-ups should a beginner do a day?

You do not need to do them daily. Three sessions a week of 3 or 4 sets at a level where you can do 6 to 10 good reps is plenty. Quality matters more than a big number.

Do knee push-ups count?

Yes. Knee push-ups and incline push-ups work the same muscles with less load. They are a proper exercise, not a cheat, and the best way to build up to full push-ups.

Why can’t I do a push-up?

Usually because your chest, arms and core are not strong enough yet for the full floor version. Start higher on the ladder, at the wall or worktop, and work down over weeks.

Will push-ups give me bigger arms?

They will make your arms, chest and shoulders stronger and firmer. Big size changes usually need more load and a lot of food, so most parents simply get stronger and more toned.

Book your first class

When you have an evening or weekend slot free, come and train in a small, friendly group. SYP Bootcamp runs 45-minute classes indoors in a church hall in Archway N19, with a maximum of 10 people and £15 a class, no contract. Book your £15 class here or call or WhatsApp me on 07301 512215. If getting out of the house is the hard part, my online coaching at SYP Fitness gives you a home plan with me checking in.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.