Introduction

Orthopaedic surgeon and longevity expert Dr. Vonda Wright recently went viral after sharing that every woman should aim to do 11 full push-ups - not on their knees. While that specific number isn't a hard rule for everyone, it's inspired many to assess their own strength and new goals. This isn’t just for women. Regardless of gender, push-ups are a powerful marker of strength, mobility and endurance.

That’s what our May wellness challenge is all about: building strength and endurance, one push-up at a time. Whether you're currently struggling with one knee push-up or you’re already doing 15 full reps, this is your invitation to improve, on your own terms, from wherever you're starting.

Why Push-Ups?

Push-ups go far beyond sculpting your arms, they support overall strength, mobility and even heart health.

• Cardiovascular Health: Push-ups raise your heart rate and improve circulation, helping reduce the risk of heart disease.

• Muscle Strength and Bone Health: They target multiple major muscle groups and help build bone density.

• Focus and Mental Wellbeing: The concentration they demand can help clear your mind and reduce stress.

• Functional Fitness: Push-ups develop real-life strength and core stability that supports everyday movements and posture.

How the Challenge Works

Start with a baseline test on Day 1. See how many push-ups you can comfortably do, whether on your knees or in full form. From there, aim to match or build on your performance each day, even if it’s just one extra rep or a slight improvement in form.

Want something more structured? Set a goal for the end of the month. Maybe it’s switching from knee to full push-ups, or hitting 20 reps.

Whatever your approach, the goal is steady progress. Track how your strength and mindset evolve. Small steps lead to big changes.

Push-Up Form Tips

• Begin in a high plank, with wrists under shoulders and body in a straight line.

• Engage your core and keep your hips aligned with your spine.

• Lower your chest with control, elbows angled slightly out from your sides.

• Keep your neck neutral and push back to the starting position.

• Need to build up strength? Start with incline push-ups using a bench or wall before progressing to knees and then full push-ups.

Keep It Interesting

• Try pairing your push-ups with an existing habit, like doing them whilst waiting for the kettle to boil.
• Track your reps to stay accountable. Record your progress in a way which appeals to you. Whether that’s notes on your phone, scribbled in a notebook or a message to a friend who is taking the challenge with you. However you do it, track it.
• Switch up your form—wide-arm, triceps, or incline—for variation and extra challenge.

Get Involved

We’d love to see how you get on.

• Share a video of your first attempt with an update at the end of the month showing your final attempt.
• Tell us what’s helped you stay consistent.
• Show your routine, when you’re fitting them in or the soundtrack to your challenge - whether that is upbeat music or the sound of the kettle boiling!.
• Tag @lapochettelife to be entered for this month’s prize.

WIN:The most inspiring entry will win a £150 La Pochette voucher and be featured on our social media!

Final Thoughts

This challenge is for every fitness level. It’s not about how many push-ups you can do—it’s about how strong you feel by the end.

Progress is personal. One push-up today might become three by next week. What matters most is showing up.

Let’s make May a month of strength, consistency and confidence which will carry through to the summer and beyond, one push-up at a time.