Should You Do Push-Ups Before Bed?

Should You Do Push-Ups Before Bed? (Answered)

Bulk Supplements Direct

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Should You Do Push-Ups Before Bed?

Push-ups are undoubtedly the most well-known and used exercise in society. It ticks all the right boxes, it’s a simple movement, can be performed anywhere, and offers exceptional upper-body benefits. But a question that we constantly see circulating on the internet is “Should you do push-ups before bed?”, here’s what we think:


When deciding to perform push-ups before bed, you’ll need to lower the intensity to ensure it doesn’t disrupt your sleeping patterns. Although studies indicate that vigorous late-night exercising doesn’t ruin sleep patterns, many people have experienced diverse effects.  


As you can see, it’s tough to determine whether or not you should do push-ups before bed. This is because some of the population consider this a light exercise, and others do not. It goes without saying, raising your heartbeat too high before bed can result in you becoming awake and alert. If you experience this, you may struggle to relax your mind and sleep.


If you want to become more knowledgeable on push-ups before bed and various other related queries, then I suggest you read the below:


Is it okay to push-up before bed?

As mentioned above, whether or not doing push-ups before bed is a good idea really depends on your overall fitness levels. Needless to say, if you believe that you’re able to perform a push-up and consider it a “light exercise”, you can receive some sleep benefits.


It’s well-known that exercise itself can help aid sleep, and there have been many studies that prove that. However, no study exactly pinpoints what push-ups will do before sleep, depending on your fitness levels, age, and gender. Because there’s insufficient information around the topic, you have to base the findings on previous individual’s experiences.

But, individuals who can consider a push-up a light exercise have experienced a more profound and longer sleep when performing push-ups before bed. Although this isn’t the case for everybody, everyone will experience benefits in the following areas:


  • Upper-body strength primarily in your triceps and chest


  • A stronger and more stable core


  • Improved posture


  • Better muscle endurance


Is it okay to push-up before bed?

Now you know whether or not it’s okay to perform push-ups before bed, is this considered the best time to execute them? As you know, there are 24 hours in a day. But which time is the best one to achieve optimal results?


To make this much more manageable, I’ve broken the “best times” into lifestyle categories. Here are the best times to do push-ups, depending on if you’re a student, worker, or retired.


#1 - Students

When you’re a student and studying for a test, it can be challenging to find time to perform any exercise at all. However, there are various “best times” for a student to perform a push-up exercise routine. These are:


  • Morning – If you have some spare time in the morning as a student, then there’s one great opportunity for you to complete your push-ups for the day. This very unpopular opportunity is straight after you wake up. While this may seem daunting for some, it’s an elite way to wake up and start your day as you’ll naturally wake your body up.


  • Afternoon – However, if you haven’t got time in the morning, then the afternoon may be better. The time you perform push-ups in the afternoon is ultimately determined by one thing, your dinner. Sports experts and PTs recommend that your only perform exercise 1-2 hours before or after you’ve eaten.


#2 - Workers

It can be difficult to know when a worker should perform push-ups, as it depends on their hourly schedule. But the most efficient and reliable way of undergoing this exercise is either before or straight after work. I say this because doing push-ups 2,3,4 hours after work may demotivate you because tiredness will become apparent.


#3 - Retired

Whereas, if you’re retired or out of work, then you have much more time on your hands than the above two. Although a retired individual will probably perform a different variation of push up which most of us are used to, it’s still an exercise used within a retired person’s lifestyle. Here are the most optimal times to undergo push-ups:



  • Afternoon – However, people that perform afternoon workouts experience more strength because they’ve eaten one or two meals.


As you can see, the most popular times to work out are either in the morning or afternoon. This is because we have high energy levels during these times and can perform with peak performance. 


How many push-ups a day should you do?

When people ask us, “how many push-ups should I do a day?” there’s no solid answer. The exact amount of push-ups you should perform a day really depends on your gender, age, fitness levels, and overall goals. Including the mentioned, the most important variable is, of course, how many push-ups you can currently do per day.


For instance, someone in great shape can probably execute 50+ push-ups without any rest. If this is the case, they’ll want to perform progressive overload to increase their strength. For those that don’t know, progressive overload is when someone steadily increases the weight or number of repetitions in a training routine. Here’s an example of progressive overload:


  • Week 1 – you perform 50 push-ups during a day.


  • Week 2 – you perform 75 push-ups during a day.


  • Week 3 – you perform 100 push-ups during a day.


It doesn’t have to be in increments of 25. It could also be 1s, 5s, 10s, etc. No matter how many push-ups you can currently do, there’s always a way to perform progressive overload and increase your overall strength.


To conclude, there aren’t a certain amount of push-ups you should do a day. However, whatever you can do, always try to increase it weekly or monthly.


Should You Do Push-Ups Before Bed?

What are the benefits of push-ups?

We briefly mention the benefits of push-ups above, but let’s dive further into the topic. It goes without saying that push-ups are highly considered in the sporting and exercising community. The high popularity undoubtedly comes from the ease of movement and accessibility. Including this, here are some benefits you can receive from push-ups:


  • Upper body strength – A strong upper body is essential for everyday activities and also aesthetics. With push-ups, you work your entire upper body, but primarily your chest and triceps.


  • Muscle endurance – Because of the increased levels of upper body strength, you obtain much better muscular endurance. This means you can workout harder and for more extended periods of time.


  • Core strength and stabilization – Although push-ups target your upper body, it also initiates your core muscles as well. Push-ups are a lot like a plank, but with a movement. Because of this, you can gain additional core strength and stabilization from push-ups.


  • Improve posture – As a bonus for increasing your upper body strength and core, your posture becomes much better. Typically, people with strong upper bodies and cores, stand up much straighter and broader.


As you can see, there are various benefits you can receive when performing push-ups regularly. To increase the effectiveness of push-up benefits, it’s always recommended to push yourself and perform progressive overload to your workouts. This way, you’re challenging your body, which radically enhances the above. 


So, now you know that you may receive some benefits when undergoing push-ups before bed, and the unquestionable advantages you’ll receive from just doing them, will you be implementing this into your daily life?



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