How to Learn How to Do a Push Up Correctly

Learning how to do a push-up can seem daunting initially, but with the right guidance and consistent practice, achieving this fitness milestone is within reach. At LEARNS.EDU.VN, we’re dedicated to providing accessible and effective fitness education. This comprehensive guide will break down the process into manageable steps, covering proper form, necessary exercises, and a structured workout plan. Whether you’re just starting your fitness journey or looking to refine your technique, understanding the mechanics of upper body strength training and mastering progressive exercises is key to success. Let’s dive into the world of bodyweight exercises and discover how you can confidently perform your first push-up with enhanced upper body strength and core stability.

1. Understanding the Push-Up Progression Plan

The most crucial element in your push-up journey, as highlighted by experts at LEARNS.EDU.VN, is consistency. No matter your current fitness level, consistently training your push muscles is the surest path to achieving a full push-up. Think of it as leveling up in a video game – each workout session earns you experience points, gradually preparing you for the final boss: the floor push-up.

1.1. Why Consistency Matters

Consistency trumps intensity when it comes to building strength. Regular, focused effort yields far better results than sporadic, strenuous workouts. This principle aligns with the insights found in studies on exercise adherence, which emphasize that sustainable habits are more effective than short-term bursts of activity.[^1^]

1.2. Setting Realistic Goals

Start by assessing your current strength level. Can you do wall push-ups? Incline push-ups? Understanding your baseline is critical for setting realistic and achievable goals. LEARNS.EDU.VN recommends breaking down your ultimate goal (a full push-up) into smaller, incremental steps.

Goal Setting Table:

Stage	Exercise	Reps/Sets	Duration
Beginner	Wall Push-Ups	3 sets of 10	2 weeks
Intermediate	Incline Push-Ups	3 sets of 8-10	3 weeks
Advanced	Knee Push-Ups	3 sets of 8	4 weeks
Expert	Full Push-Ups	3 sets of 5	Ongoing

Coach Jim Doing Push-Ups in a Small Space

1.3. The Importance of Proper Form

Before diving into variations, mastering the correct form is paramount. Proper form prevents injuries and ensures that the right muscles are engaged. LEARNS.EDU.VN stresses the significance of maintaining a straight line from head to heels, engaging your core, and controlling your descent and ascent.

2. Push-Up Variations: A Progressive Approach

Elevated push-up variations are your starting point. These are easier than regular push-ups because the higher the elevation, the less of your body weight you’ll be lifting. The strategy here is to gradually lower yourself to the ground, increasing the amount of weight you’re lifting as you progress.

2.1. Understanding Body Weight Distribution

The percentage of your body weight lifted during push-ups varies with elevation. Here’s a breakdown:

Body Weight Distribution Table:

Push-Up Variation	Percentage of Body Weight Lifted
4’ Elevated Push-up (Wall)	9%
3’ Elevated Push-up (Countertop)	20%
2’ Elevated Push-up	36-41%
Knee Push-up	49%
1’ Elevated Push-up	54%
Regular Push-up	64%

2.2. Four Essential Push-Up Variations

These variations serve as benchmarks. If you can’t complete 8-10 reps of a particular variation, train at the level below until you’re comfortable.

2.2.1. Level 1: Wall Push-Ups

How to: Place your hands on a wall at chest height. Bend your arms, getting as close to the wall as possible, and then push back up.
Benefits: Excellent for beginners, builds initial strength, and familiarizes you with the basic movement.

2.2.2. Level 2: Waist-High Push-Ups

How to: Place your hands on a surface about waist high. Lower your chest to the surface, then push back up.
Benefits: Increases the amount of weight lifted compared to wall push-ups, strengthening your chest and triceps further.

2.2.3. Level 3: Knee-High Push-Ups

How to: Use a surface about knee high. Perform the same movement, focusing on maintaining a straight line.
Benefits: Continues to increase the load, challenging your muscles more intensely.

2.2.4. Level 4: Knee Push-Ups

How to: Position yourself on your hands and knees, with your body in a straight line from shoulders to knees. Lower down and push back up.
Benefits: Prepares you for the full push-up by engaging more of your body weight.

2.3. Progressing to the Full Push-Up

Once you can comfortably perform 3-4 sets of 8-10 reps of knee push-ups, you’re ready to attempt the full push-up. Focus on maintaining proper form, and don’t be discouraged if you can only do a few reps initially.

3. Mastering Proper Push-Up Form

Proper form is non-negotiable. It ensures you’re effectively working the right muscles and minimizing the risk of injury. LEARNS.EDU.VN emphasizes the following key points:

3.1. Key Elements of a Perfect Push-Up

Starting Position: Begin with your arms straight, glutes clenched, and abs braced.
Descent: Steadily lower yourself until your elbows are at a 90-degree angle or less.
Elbow Position: Keep your elbows relatively close to your body, not flared out.
Range of Motion: Lower your chest (or nose/chin) to the floor.
Ascent: Push back up to the starting position, maintaining a straight line.

3.2. Common Mistakes to Avoid

3.2.1. Elbow Flare

Why it matters: Flaring elbows can lead to shoulder strain and reduces the effectiveness of the exercise.
The fix: Keep your elbows close to your body, forming an arrow shape.

3.2.2. Head Position

Why it matters: Shifting your head forward can strain your neck and limit your range of motion.
The fix: Keep your head in line with your body throughout the movement.

3.2.3. Sagging Hips

Why it matters: Sagging hips indicate a lack of core engagement and can lead to lower back pain.
The fix: Engage your core and maintain a straight line from head to heels.

3.2.4. Incomplete Range of Motion

Why it matters: Not completing the full range of motion limits the exercise’s effectiveness.
The fix: Lower yourself until your chest touches the ground (or as close as possible without pain).

4. Supplemental Exercises for Push-Up Success

In addition to push-up variations, certain exercises can significantly accelerate your progress. These exercises focus on building the specific muscle groups and core strength required for a full push-up.

4.1. Push-Up Negatives

Negatives involve only the lowering portion of the exercise, which helps build strength by focusing on eccentric muscle contractions.

How to: Start at the top of a push-up position, then slowly lower yourself to the ground. Once you reach the bottom, let your knees rest on the ground to help you push back up.
Benefits: Builds strength and control, especially in the chest, shoulders, and triceps.

4.2. Front Planks and Push-Up Holds

Planks and push-up holds are isometric exercises that enhance core stability, which is crucial for maintaining proper form during push-ups.

4.2.1. Hold Level 1: Knee Planks

How to: Hold yourself up on your forearms and knees, with your body in a straight line from shoulders to knees.
Benefits: Builds core strength and stability.

4.2.2. Hold Level 2: Front Planks

How to: Lie on the floor with your forearms flat, elbows aligned under your shoulders. Engage your core and raise your body off the floor in a straight line from head to feet.
Benefits: Strengthens the entire core, improving stability and posture.

4.2.3. Hold Level 3: Push-Up Hold

How to: Hold yourself at the top of a push-up position, maintaining a straight line from shoulders to feet.
Benefits: Enhances shoulder and core stability, preparing you for the full push-up.

5. The Push-Up Workout Plan: Consistency in Action

Consistency is the cornerstone of your push-up progression. A structured workout plan helps ensure you’re consistently challenging your muscles and making steady progress. LEARNS.EDU.VN recommends a three-times-a-week workout schedule with rest days in between.

5.1. Sample Weekly Schedule

Monday: Workout A
Tuesday: Rest
Wednesday: Workout B
Thursday: Rest
Friday: Workout A
Saturday: Rest
Sunday: Rest or Active Recovery

5.2. The “Get Your First Push-Up” Workout

Each workout session should include the following components:

Warm-Up: Prepares your muscles and joints for exercise.
Push-Up Variation: Strengthens the specific muscles used in push-ups.
Push-Up Negatives: Builds eccentric strength.
Plank/Hold: Enhances core stability.

5.2.1. Step 1: Warm-Up

Arm Circles: 10 repetitions in each direction.
Wrist Stretches: 5 repetitions on each side.

5.2.2. Step 2: Push-Up Variation

Alternate between two variations to provide a balanced challenge.

Day A: 3-4 sets of a push-up variation you can do for 8-10 reps.
Day B: 3-4 sets of a push-up variation you can do for 5-8 reps (a harder variation).

Workout Variation Table:

Workout Day	Exercise Variation	Sets	Reps
Monday	Waist-High Push-Ups	3	10
Wednesday	Knee-High Push-Ups	3	8
Friday	Waist-High Push-Ups	3	10

5.2.3. Step 3: Push-Up Negatives

Perform 2-3 reps of a negative push-up. If these are too challenging, opt for an easier variation like knee push-up negatives.

5.2.4. Step 4: Plank/Hold for 60 Seconds

Choose either a front plank or holding the top of a push-up position, aiming to hold for a full minute. If needed, break the hold into multiple sets with short rests in between.

6. Overcoming Plateaus

Plateaus are a common part of any fitness journey. They occur when your body adapts to the exercises you’re doing, and progress stalls. However, plateaus can be overcome with strategic adjustments to your workout plan. LEARNS.EDU.VN provides several methods to break through plateaus and continue making progress towards your fitness goals.

6.1. Understanding the Science Behind Plateaus

When you consistently perform the same exercises, your muscles become more efficient at those movements. This efficiency reduces the amount of energy required, leading to less adaptation and slower progress. To counteract this, it’s important to introduce new challenges that force your body to adapt again. According to research in exercise physiology, varying your workout routine can prevent plateaus by promoting continuous muscle growth and strength gains.[^2^]

6.2. Strategies to Overcome Plateaus

Increase the Intensity:
- Add Weight: If you’re using push-up variations, consider adding weight by wearing a weighted vest or having someone gently place a weight plate on your upper back.
- Reduce Leverage: Progress to a more difficult push-up variation, such as moving from knee push-ups to full push-ups or from incline push-ups to decline push-ups.
- Increase Repetitions: Gradually increase the number of repetitions you perform in each set.
Change the Volume:
- Add Sets: Increase the number of sets you perform for each exercise. For example, if you’re doing three sets, try adding a fourth or fifth set.
- Modify Rest Times: Reduce the amount of rest time between sets to increase the overall intensity of your workout.
Alter the Exercise:
- Try New Variations: Introduce new push-up variations that challenge your muscles in different ways. Examples include diamond push-ups, wide-grip push-ups, and plyometric push-ups.
- Change the Order: Rearrange the order of your exercises to challenge your muscles differently. For example, start with the most challenging exercise when your muscles are freshest.
Focus on Mind-Muscle Connection:
- Concentrate on Form: Ensure you are performing each exercise with perfect form. Focus on engaging the specific muscles you’re trying to target.
- Use Visualization: Visualize the muscles working during each repetition. This can help improve muscle activation and engagement.
Prioritize Recovery:
- Ensure Adequate Sleep: Aim for 7-9 hours of quality sleep each night to allow your muscles to recover and rebuild.
- Proper Nutrition: Consume a balanced diet with sufficient protein to support muscle growth and repair.
- Manage Stress: High stress levels can hinder muscle recovery. Incorporate stress-reducing activities such as meditation, yoga, or spending time in nature.

6.3. Advanced Push-Up Variations

Introducing more advanced push-up variations can significantly challenge your muscles and help break through plateaus. Here are a few options:

Diamond Push-Ups: Place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. This variation heavily targets the triceps.
Wide-Grip Push-Ups: Place your hands wider than shoulder-width apart. This variation emphasizes the chest muscles.
Decline Push-Ups: Elevate your feet on a bench or step. This variation shifts more of your body weight onto your upper chest and shoulders.
Plyometric Push-Ups: Perform the push-up explosively, pushing up hard enough that your hands leave the ground. This variation improves power and explosiveness.

6.4. Sample Workout Plan to Break a Plateau

Here’s a sample workout plan incorporating these strategies to help you break through a push-up plateau:

Warm-Up (5 minutes):

Arm Circles: 10 reps forward, 10 reps backward
Wrist Stretches: 10 reps each side
Dynamic Stretching: Include movements like torso twists and leg swings

Workout:

Diamond Push-Ups: 3 sets of as many reps as possible (AMRAP), rest 60 seconds between sets
Wide-Grip Push-Ups: 3 sets of AMRAP, rest 60 seconds between sets
Decline Push-Ups: 3 sets of AMRAP, rest 60 seconds between sets
Plyometric Push-Ups: 3 sets of 5-8 reps, rest 60 seconds between sets
Plank: 3 sets, hold for 45-60 seconds, rest 60 seconds between sets

Cool-Down (5 minutes):

Static Stretching: Hold each stretch for 30 seconds, focusing on chest, shoulders, and triceps

6.5. Monitoring Progress

Keep a workout journal to track your progress. Note the number of repetitions, sets, and the type of push-up variations you perform. Regularly assess your progress and adjust your workout plan accordingly. If you find that you’re consistently performing more repetitions, it may be time to increase the intensity or change the exercise.

7. The Importance of Nutrition and Recovery

While exercise is critical for achieving your first push-up, nutrition and recovery are equally important. These elements support muscle growth, repair, and overall performance. LEARNS.EDU.VN emphasizes the need for a balanced approach to fitness, incorporating proper nutrition and recovery strategies into your workout plan.

7.1. Nutrition for Muscle Growth

Protein is essential for muscle repair and growth. Ensure you consume enough protein each day to support your fitness goals.

Protein Intake: Aim for 0.8-1 gram of protein per pound of body weight.
Protein Sources: Include lean meats, poultry, fish, eggs, dairy, beans, lentils, and tofu in your diet.
Timing: Consume protein throughout the day, especially after workouts, to aid muscle recovery.

Sample Meal Plan for Muscle Growth:

Meal	Food	Protein (grams)
Breakfast	Greek Yogurt with Berries and Almonds	25
Lunch	Grilled Chicken Salad with Mixed Greens and Vegetables	35
Dinner	Baked Salmon with Quinoa and Steamed Broccoli	40
Snack	Protein Shake or Hard-Boiled Eggs	20

7.2. Hydration

Staying hydrated is crucial for muscle function and overall performance. Dehydration can lead to decreased strength, increased fatigue, and reduced muscle recovery.

Water Intake: Drink at least 8-10 glasses of water per day.
Electrolytes: Replenish electrolytes, especially after intense workouts, to maintain proper hydration and muscle function.
Avoid Sugary Drinks: Limit sugary drinks and opt for water, unsweetened tea, or electrolyte-enhanced beverages.

7.3. Recovery Strategies

Adequate recovery is vital for muscle repair and growth. Overtraining can lead to injuries, fatigue, and stalled progress.

Sleep: Aim for 7-9 hours of quality sleep each night. Sleep is when your body repairs and rebuilds muscle tissue.
Active Recovery: Engage in light activities like walking, swimming, or yoga on rest days to promote blood flow and reduce muscle soreness.
Stretching: Incorporate regular stretching to improve flexibility, reduce muscle tension, and prevent injuries.
Foam Rolling: Use a foam roller to massage your muscles and release knots. This can help reduce muscle soreness and improve recovery.

Sample Recovery Routine:

Activity	Duration	Frequency	Benefits
Walking	30 minutes	3 times/week	Improves blood flow, reduces muscle soreness, promotes relaxation
Stretching	15 minutes	Daily	Improves flexibility, reduces muscle tension, prevents injuries
Foam Rolling	10 minutes	2-3 times/week	Releases muscle knots, reduces soreness, improves muscle recovery

7.4. Managing Stress

High stress levels can negatively impact muscle recovery and overall health. Chronic stress can lead to increased cortisol levels, which can break down muscle tissue and hinder muscle growth.

Stress-Reducing Activities: Incorporate stress-reducing activities like meditation, yoga, deep breathing exercises, or spending time in nature.
Mindfulness: Practice mindfulness to reduce stress and improve mental well-being.
Hobbies: Engage in hobbies and activities you enjoy to reduce stress and promote relaxation.

7.5. Supplementation

While a balanced diet should be your primary focus, certain supplements can help support muscle growth and recovery.

Creatine: Creatine is a well-researched supplement that can improve strength, power, and muscle size.
Protein Powder: Protein powder can help you meet your daily protein requirements, especially after workouts.
BCAAs: Branched-chain amino acids (BCAAs) can help reduce muscle soreness and promote muscle recovery.

8. Staying Motivated and Consistent

Maintaining motivation and consistency is essential for achieving your first push-up. It’s common to experience dips in motivation or face challenges that make it difficult to stick to your workout plan. LEARNS.EDU.VN provides strategies to stay motivated, overcome obstacles, and maintain consistency in your fitness journey.

8.1. Setting Realistic Goals

Start by setting realistic and achievable goals. Break down your ultimate goal (performing a full push-up) into smaller, manageable steps. This makes the process less daunting and allows you to celebrate small victories along the way.

SMART Goals: Use the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound) to set your goals.
- Example: “I will be able to perform 3 sets of 8 knee push-ups with proper form within 4 weeks.”

8.2. Tracking Progress

Keep track of your progress to stay motivated and see how far you’ve come. This can be done using a workout journal, a fitness app, or a spreadsheet.

Record Your Workouts: Note the date, exercises performed, sets, repetitions, and any notes about how you felt during the workout.
Measure Your Results: Track your progress over time. This can include measuring the number of push-ups you can perform, changes in body weight or body composition, or improvements in strength and endurance.

8.3. Finding an Accountability Partner

Having an accountability partner can provide support and motivation. Choose someone who has similar fitness goals or who is supportive of your efforts.

Workout Together: Exercise with your accountability partner to stay motivated and make your workouts more enjoyable.
Check-In Regularly: Check in with each other regularly to discuss your progress, challenges, and goals.
Provide Support: Offer encouragement and support to your accountability partner, and ask for the same in return.

8.4. Rewarding Yourself

Celebrate your achievements to stay motivated and reinforce positive behaviors. Set milestones and reward yourself when you reach them.

Non-Food Rewards: Choose rewards that are not related to food, such as buying new workout gear, treating yourself to a massage, or taking a relaxing day off.
Set Milestones: Set small, achievable milestones along the way.
Celebrate Successes: Acknowledge and celebrate your successes, no matter how small.

8.5. Overcoming Setbacks

Setbacks are a normal part of any fitness journey. Don’t let them derail your progress. Instead, use them as an opportunity to learn and grow.

Identify the Cause: Determine the cause of the setback. Was it due to injury, illness, lack of motivation, or something else?
Adjust Your Plan: Modify your workout plan to accommodate any limitations or challenges.
Focus on What You Can Do: Concentrate on the exercises and activities you can still do, and avoid dwelling on what you can’t do.
Seek Support: Reach out to your accountability partner, a fitness professional, or a supportive friend or family member for encouragement and advice.

8.6. Making It a Habit

Turning your push-up progression plan into a habit can help you stay consistent over the long term.

Start Small: Begin with small, manageable steps and gradually increase the intensity and duration of your workouts.
Consistency: Aim to exercise at the same time each day to create a routine.
Make It Enjoyable: Choose exercises and activities you enjoy to make your workouts more sustainable.
Integrate It Into Your Life: Incorporate exercise into your daily life by walking to work, taking the stairs, or doing push-ups during commercial breaks.

By implementing these strategies, you can stay motivated, overcome obstacles, and consistently work towards achieving your first push-up.

9. Resources and Support

LEARNS.EDU.VN is committed to providing you with the resources and support you need to succeed on your fitness journey. In addition to this comprehensive guide, we offer a variety of tools and services to help you achieve your first push-up and reach your overall fitness goals.

9.1. Additional Articles and Guides

Explore our website for more articles and guides on push-up variations, proper form, and related exercises. Our resources are designed to provide you with the knowledge and guidance you need to progress safely and effectively.

Push-Up Variations for Beginners: A guide to different push-up variations and how to progress from one to the next.
Proper Push-Up Form: A detailed explanation of proper push-up form and common mistakes to avoid.
Exercises to Improve Push-Up Strength: A collection of exercises that can help improve your push-up strength, including planks, chest presses, and tricep dips.

9.2. Video Tutorials

Watch our video tutorials for visual demonstrations of proper push-up form and exercise techniques. Seeing the exercises performed correctly can help you better understand and execute them.

Push-Up Form Tutorial: A step-by-step video tutorial on how to perform a push-up with proper form.
Push-Up Variations Tutorial: A video guide demonstrating different push-up variations and how to progress from one to the next.
Exercises to Improve Push-Up Strength Tutorial: A video tutorial showcasing exercises that can help improve your push-up strength.

9.3. Online Coaching

Consider our online coaching program for personalized guidance and support. Our certified fitness professionals can create a customized workout plan tailored to your specific needs and goals.

Customized Workout Plans: A workout plan tailored to your specific needs and goals.
Expert Guidance: Access to certified fitness professionals who can answer your questions and provide support.
Progress Tracking: Tools to track your progress and monitor your results.
Motivation and Support: Ongoing motivation and support to help you stay on track and reach your goals.

9.4. Community Forum

Join our online community forum to connect with other individuals who are working towards their fitness goals. Share your experiences, ask questions, and receive encouragement from fellow learners.

Connect with Others: Connect with other individuals who are working towards their fitness goals.
Share Your Experiences: Share your experiences, ask questions, and receive encouragement from fellow learners.
Receive Support: Get support and advice from other members of the community.

9.5. Mobile App

Download our mobile app for on-the-go access to workout plans, exercise tutorials, and progress tracking tools.

Workout Plans: Access to workout plans designed to help you achieve your fitness goals.
Exercise Tutorials: Video and written tutorials demonstrating proper exercise form.
Progress Tracking: Tools to track your progress and monitor your results.
Reminders and Notifications: Reminders and notifications to help you stay on track and consistent with your workouts.

9.6. Contact Us

If you have any questions or need assistance, don’t hesitate to contact us. Our team is here to help you every step of the way.

Email: [email protected]
Phone: +1 555-555-1212
Address: 123 Education Way, Learnville, CA 90210, United States
Website: LEARNS.EDU.VN

10. Frequently Asked Questions (FAQ) About Learning Push-Ups

Here are some frequently asked questions (FAQ) about learning to do push-ups. LEARNS.EDU.VN aims to provide clear and helpful answers to address common concerns and queries about mastering this exercise.

Why can’t I do a push-up?
- Many factors can prevent you from doing a push-up, including a lack of upper body strength, core weakness, improper form, or being overweight. By addressing these issues through targeted exercises and proper technique, you can build the strength and stability needed to perform a push-up.
How long will it take to learn to do a push-up?
- The timeline varies depending on your current fitness level, consistency with training, and how well you follow a structured progression plan. Some individuals may achieve their first push-up in a few weeks, while others may take several months. Consistency and patience are key.
What muscles do push-ups work?
- Push-ups primarily work the chest (pectoral muscles), shoulders (deltoids), and triceps. They also engage the core muscles for stabilization.
How often should I train to do a push-up?
- Aim to train your push-up muscles 3 times a week, with rest days in between to allow for muscle recovery. This frequency provides enough stimulus for muscle growth without overtraining.
What are the best push-up variations for beginners?
- Wall push-ups and knee push-ups are excellent starting points for beginners. These variations reduce the amount of body weight you need to lift, making the exercise more manageable.
How do I know if I’m ready to progress to a harder push-up variation?
- You’re ready to progress when you can comfortably perform 3 sets of 8-10 repetitions of your current push-up variation with proper form.
What should I do if I experience pain during push-ups?
- If you experience pain during push-ups, stop the exercise and assess the cause. It could be due to improper form, an underlying injury, or overexertion. Consult with a fitness professional or healthcare provider for guidance.
How important is core strength for push-ups?
- Core strength is crucial for push-ups. A strong core helps stabilize your body and maintain proper form, preventing sagging hips and lower back strain.
Can I lose weight by doing push-ups?
- Push-ups can contribute to weight loss by building muscle, which increases your metabolism. However, weight loss primarily depends on creating a calorie deficit through diet and exercise.
Are push-ups safe for people with shoulder problems?
- Push-ups can be safe for people with mild shoulder problems if performed with proper form and within a pain-free range of motion. However, it’s essential to consult with a healthcare provider or physical therapist before starting any exercise program, especially if you have a pre-existing shoulder condition.

Conclusion

Mastering the push-up is a journey that combines consistent effort, proper form, and a progressive approach. By following the guidelines outlined in this comprehensive guide from LEARNS.EDU.VN, you’ll be well-equipped to achieve your first push-up and continue building strength and fitness. Remember, consistency is key, and every small step forward is a victory. Embrace the process, stay motivated, and celebrate your progress along the way.

Ready to take the next step? Visit LEARNS.EDU.VN today to explore more resources, connect with our community, and discover personalized coaching options that can help you achieve your fitness goals. Whether you’re looking for detailed exercise tutorials, customized workout plans, or expert guidance, we’re here to support you every step of the way.

Contact us at 123 Education Way, Learnville, CA 90210, United States, or reach out via WhatsApp at +1 555-555-1212. Start your journey to a stronger, healthier you with learns.edu.vn today.

[^1^]: Dishman, R. K. (1982). Compliance/adherence in health-related exercise. Health Psychology, 1(3), 237–267.
[^2^]: Kraemer, W. J., & Häkkinen, K. (2002). Strength training for sport. Blackwell Science.