Unstoppable: Lessons from My 40-Day Wim Hof Push-Up Challenge
Unstoppable: Lessons from My 40-Day Wim Hof Push-Up Challenge
TL;DR: Daily stack (Wim Hof breathing → cold exposure → breath‑hold push-ups) produced massive strength gains (395% capacity jump in 14 days), 7.5 lbs scale weight loss with visible abs by Day 30, and a game-changing discovery on Day 31: slow, controlled form beats high reps. Total time: ~30–35 min/day.
Consistency is key when it comes to making progress. But what happens when life gets in the way, and you need to push through challenges? Over the past 40 days, I committed to a Wim Hof push-up challenge that combined breathing techniques, cold exposure, and strength training. This holistic approach tested my discipline, strength, and mindset—and delivered incredible results.
Whether you're just starting out or looking to take your fitness to the next level, this post will guide you through my Wim Hof push-up challenge, answer your questions, and provide actionable advice.
Why a 40-Day Wim Hof Push-Up Challenge?
The Wim Hof Method combines three powerful elements: breathing techniques, cold exposure, and mindset training. By adding push-ups to this formula, I created a comprehensive challenge that:
- Builds physical strength through progressive overload
- Enhances recovery through cold exposure
- Improves oxygen delivery and mental clarity through breathing techniques
- Develops mental resilience and consistency
Push-ups are one of the most effective bodyweight exercises, targeting your chest, shoulders, triceps, and core. By committing to this challenge, I wanted to:
- Test my ability to stay consistent with a holistic routine
- Explore the synergistic benefits of Wim Hof breathing, cold exposure, and progressive overload
- Develop a sustainable practice that improves both physical and mental performance
Common Questions About the Challenge
1. What Exactly Is the Wim Hof Push-Up Challenge?
The challenge combines three key elements:
- Wim Hof Breathing: 3-4 rounds of controlled breathing (30-40 deep breaths followed by breath retention)
- Cold Exposure: Daily ice showers at 35-45°F for 3-5 minutes
- Breath-Hold Push-Ups: A special technique where you perform push-ups with empty lungs during breath retention
The Wim Hof push-up technique is what makes this challenge unique. Here's how it works:
- Perform one round of Wim Hof breathing (30-40 deep breaths)
- After the final exhale, completely empty your lungs
- Hold your breath (with empty lungs) while immediately performing as many push-ups as possible
- Only inhale when you absolutely need to breathe again
- After inhale continue doing as many more push ups as possible
- Repeat for multiple rounds—Wim Hof breathing between sets serves as your recovery
This creates a powerful hypoxic training effect—exercising with limited oxygen—which dramatically increases the intensity and effectiveness of each push-up. I performed this routine daily for 40 days, tracking my breath retention times, push-up counts during breath holds, and noting changes in my strength, recovery, and mental state.
Safety note: Wim Hof-style breathing and breath holds can cause lightheadedness.
- If you feel dizzy, tingling becomes uncomfortable, or you start seeing spots: stop, sit or lie down, and rest.
- Breath holds/retention: do these only sitting or lying down.
- Avoid doing breath holds/retention in any situation where fainting could lead to injury, and never do them while driving.
- My 40-day sequence: I did my breathing lying down on the couch, then did cold exposure afterward.
- If you have heart/respiratory conditions (or any medical concerns), talk to a clinician first.
2. How Many Push-Ups Should I Do Each Day?
This depends on your fitness level. Here's a simple progression plan:
- Beginner: Start with 3 sets, doing as many push-ups as you can with good form.
- Intermediate: Aim for 4–6 sets, pushing each set until form breaks or you reach failure.
- Advanced: Incorporate variations like clapping push-ups, archer push-ups, or pseudo planche push-ups.
The key is to listen to your body and push each set until your form breaks or you reach failure—don't limit yourself to arbitrary rep counts. Gradually increase the intensity over time.
3. What Are the Best Push-Up Variations?
After two weeks of standard push-ups, I transitioned to variations for several reasons: the high rep counts during breath holds were getting harder to track, the repetition was becoming monotonous, and I was strong enough to challenge different muscle groups with more advanced movements. This shift kept the challenge engaging while continuing to build strength.
I rotated through these six variations:
- Clapping Push-Ups: Build explosive power and fast-twitch muscle fibers.
- Archer Push-Ups: Develop unilateral strength and control.
- Diamond Push-Ups: Target your triceps and inner chest.
- Pseudo Planche Push-Ups: Strengthen your shoulders and core.
- Typewriter Push-Ups: Improve mobility and control.
- Wide-Grip Push-Ups: Focus on your chest and shoulders.
By alternating variations, I avoided plateaus and kept the challenge exciting.
4. How Do I Incorporate the Wim Hof Breathing?
The Wim Hof breathing technique is simple but powerful:
- Find a comfortable position (sitting or lying down)
- Take 30-40 deep breaths (inhale deeply through the nose or mouth, exhale naturally)
- After the last exhale, hold your breath as long as comfortable
- Take a recovery breath (inhale deeply and hold for 15 seconds)
- Repeat for 3-4 rounds
I performed the breathing exercises immediately before my push-up routine for maximum oxygen delivery and mental focus.
5. How Do I Stay Consistent?
Consistency is the hardest part of any challenge. Here's what worked for me:
- Create a Morning Ritual: I performed Wim Hof breathing, followed by cold exposure, and finished with push-ups each morning.
- Track Your Progress: I logged my breathing retention times, push-up sets/reps, and cold shower duration in a notebook.
- Celebrate Small Wins: Completing each day felt like a victory, and I rewarded myself with small treats.
What I Learned from the Challenge
1. The Synergy of Breathing and Strength
Performing Wim Hof breathing before push-ups significantly improved my performance. The increased oxygen delivery and mental clarity allowed me to push harder and maintain better form. By day 20, I noticed:
- 30% increase in push-up reps
- Improved recovery between sets
- Enhanced mind-muscle connection
2. Cold Exposure Boosted My Recovery
I paired the challenge with daily ice showers at 35–45°F. Here's what I noticed:
- Faster Recovery: Cold exposure reduced muscle soreness and inflammation, allowing me to push harder the next day.
- Increased Energy: The shock of cold water gave me a mental and physical boost, especially on days when I felt tired.
- Metabolic Benefits: Cold exposure activated thermogenesis and supported fat loss over time (exact calorie burn varies by person, temperature, and adaptation).
If you're new to cold exposure, start with 30 seconds of cold water at the end of your shower and gradually increase to 3–5 minutes.
3. The Power of Progressive Overload
Progressive overload was a game-changer. By gradually increasing the intensity of my push-ups—whether through more reps, slower tempo, or harder variations—I saw consistent strength gains. This principle applies to any fitness goal: start where you are and build from there.
4. Mindset is Everything
There were days when I didn't feel like doing push-ups, breathing work, or cold showers. But I learned that showing up—even when it's hard—is what builds discipline. The Wim Hof mindset of embracing discomfort and using it as a growth tool transferred to other areas of my life, making me more resilient overall.
Advice for Your 40-Day Wim Hof Push-Up Challenge
If you're ready to take on the challenge, here's my advice:
- Start Small: Begin with shorter breathing sessions, fewer push-ups, and brief cold exposure.
- Follow the Sequence: Breathing → Cold exposure → Push-ups is the optimal order for performance and recovery.
- Mix It Up: Rotate through different push-up variations to keep things interesting.
- Track Everything: Monitor your breath retention times, push-up performance, and cold shower duration.
- Be Patient: The real benefits emerge after 2-3 weeks when the practices start working synergistically.
Here's exactly what my daily routine looked like:
-
Morning Wim Hof Breathing (10 minutes):
- 3 rounds of 30-40 deep breaths with retention
- Focus on fully oxygenating the body
-
Ice Shower / Cold Exposure (3-5 minutes):
- 35-45°F water temperature
- Focus on controlled breathing during exposure
-
Wim Hof Push-ups (15-20 minutes):
- Days 1-14: Five to six sets of standard push-ups
- Days 15-17: One set each of six different variations
- Days 18-21: Three sets each of two different variations daily
Total time: ~30–35 minutes each morning
The Fat-Loss Power of the Wim Hof Push-Up Challenge
One of the most surprising benefits of this 40-day challenge has been its impact on fat loss. I lost 7.5 pounds of scale weight (143 lbs → 135.5 lbs) and developed visible abs by Day 30, all without changing my diet significantly.
The Real Story: Body Recomposition
Here's what's crucial to understand: That 7.5-pound scale weight loss doesn't tell the full story. I was simultaneously training hard and leaning out, so the scale alone doesn't capture changes in waist size and muscle tone.
The evidence:
- Old pants fit again—loosely: Pants that were previously tight became loose and comfortable
- Belt test: I had to punch a new hole in my belt to keep my pants up
- Waist measurement: The belt was the biggest indicator—significant fat loss specifically around the waist area
When you're doing daily push-ups with progressive overload, you're building muscle and improving muscle tone. If the scale shows weight loss while your waist shrinks, it's a strong sign of body recomposition—but the exact fat vs. muscle breakdown is hard to quantify without measurements.
This is body recomposition at its finest: losing fat while building lean muscle simultaneously.
By combining Wim Hof breathing, cold exposure, push-ups, and intermittent fasting, I created a powerful fat-burning protocol that works through multiple mechanisms.
Cold Exposure: The Metabolic Accelerator
Cold showers at 35–45°F don't just wake you up—they literally transform your metabolism:
- Activates Brown Fat: Unlike regular white fat that stores calories, brown adipose tissue burns calories to generate heat.
- Burns extra energy to rewarm: A 3–5 minute ice shower forces your body to work hard to maintain core temperature (estimates vary widely).
- Long-Term Metabolic Boost: Monthly, this can burn 2,000–4,000 extra calories—equivalent to running for 3–6 hours!
- Annual Impact: Continued cold exposure can contribute to 7–14 pounds of fat loss annually without any other changes.
As I discovered in my research, cold exposure at 35–45°F is significantly more effective than standard "cold" showers (50–60°F). At these lower temperatures, your body engages shivering thermogenesis and activates brown fat more aggressively.
The Synergistic Effect with Wim Hof Breathing
When I combine cold exposure with Wim Hof breathing and push-ups, the fat-burning effect multiplies:
- Hypoxic Training Effect: Doing push-ups during breath retention creates a low-oxygen environment that forces muscles to adapt and become more efficient.
- Amplified Fat-Burning Signals: The triple stressor of cold, oxygen deprivation, and strength training creates a perfect hormonal environment for fat loss.
- Extended Metabolic Burn: This combination keeps metabolism elevated for 3–6 hours afterward—much longer than any single element alone.
Adding Intermittent Fasting to the Mix
Intermittent fasting is the final piece of this fat-loss puzzle. When combined with the Wim Hof method:
- Enhanced Fat Oxidation: Fasting increases your body's ability to use stored fat for fuel.
- Improved Insulin Sensitivity: Both cold exposure and fasting improve how your body processes carbohydrates.
- Autophagy Activation: Fasting triggers cellular cleanup processes that improve metabolic health.
- Amplified Cold Response: Fasting may increase brown fat activation during cold exposure.
By performing my morning routine in a fasted state, I maximize fat burning and cellular adaptation.
To show you exactly what's possible with this challenge, here's my detailed progression across all 40 days.
Context: These numbers come from five to six max-effort sets inside a time-boxed morning session (I stopped there because of time, not because I was completely cooked for the day).
Standard Push-Ups (Days 1–14)
| Day | First Set | Total Reps | Notes |
|---|---|---|---|
| 1 | 50 | 110 | Tiring to reach 100; arms done |
| 2 | 60 | 184 | Decided to do 5 sets max effort |
| 3 | 80 | 204 | Didn't feel as tired |
| 4 | 95 | 225 | Continued progression |
| 5 | 85 | 224 | Afternoon workout |
| 6 | 101 | 258 | Breaking 100 on first set |
| 7 | 110 | 299 | Counting by 25 improved pacing |
| 8 | 105 | 257 | Low energy day, had to push through |
| 9 | 112 | 309 | Added 6th set for more volume |
| 10 | 114 | 355 | Slow full breathing > rapid |
| 11 | 112 | 389 | Eyes closed → internal focus |
| 12 | 116 | 421 | Counting by 10s easier than 25s |
| 13 | 120 | 477 | Consistent progression |
| 14 | 140 | 545 | Massive increase before variations |
395% capacity increase (first-set reps) across first 14 days.
Advanced Variations - Volume Phase (Days 15–30)
| Day | Variation Focus | Totals (Per Variation) | Key Discovery |
|---|---|---|---|
| 15 | 6-way sampler | Clapping 25 / Pseudo 20 / Archer 5 / Elevated 50 / Typewriter 5 / Diamond 22 | Elbows need strength adaptation |
| 16 | 6-way sampler | Clapping 33 / Pseudo 32 / Archer 7 / Elevated 62 / Typewriter 14 / Diamond 32 | Form improving |
| 17 | 6-way sampler | Clapping 38 / Pseudo 32 / Archer 7 / Elevated 50 / Typewriter 20 / Diamond 43 | Stability improving |
| 18 | Clapping + Archer | 72 / 21 | Two-variation focus stronger |
| 19 | Pseudo + Diamond | 82 / 48 | Grip + triceps density |
| 20 | Elevated + Typewriter | 145 / 54 | Volume tolerance high |
| 21 | Clapping + Archer | 88 / 27 | Power retention maintained |
| 22 (Week Off) | Clapping + Archer | 82 / 23 | Test session after vacation |
| 22 (Reset) | Clapping + Archer | 91 / 31 | Back on track - no muscle loss |
| 23 | Pseudo + Diamond | 84 / 89 | Diamond jumped to double |
| 24 | Elevated + Typewriter | 166 / 70 | Form feels comfortable |
| 25 | Clapping + Archer | 109 / 30 | +18 reps on clapping |
| 26 | Pseudo + Diamond | 95 / 107 | Form feels solid |
| 27 | Elevated + Typewriter | 203 / 80 | Typewriters harder to progress |
| 28 | Clapping + Archer | 116 / 32 | Archer uses more muscle groups |
| 29 | Pseudo + Diamond | 148 / 144 | Leaving slight breath helps |
| 30 | Elevated + Typewriter | 222 / 92 | Belly breathing = more tingling |
Body Composition Note (Day 30): "I can see significant loss in my belly fat. I'm starting to see my abs. Specifically the first four on top."
Refining to 2 variations/day (3 sets each) outperformed broad single-set sampling.
The Form Revolution (Days 31–40)
Around Day 31, I made a critical discovery that transformed my entire approach: quality trumps quantity. After watching more push-up technique videos, I realized I had been prioritizing reps over proper form, tempo, and muscle activation.
The Shift: From fast, high-rep sets to slow, controlled, intentional movements.
| Day | Variation Focus | Totals (Per Variation) | Key Insight |
|---|---|---|---|
| 31 | Clapping + Archer | 96 / 30 | Focused on form, not quantity |
| 32 | Pseudo + Diamond | 49 / 42 | Slow and intentional - muscles still worked |
| 33 | Elevated + Typewriter | 58 / 48 | Burn was different - muscles more activated |
| 34 | Clapping + Archer | 51 / 27 | First soreness in weeks - form matters! |
| 35 | Pseudo + Diamond | 54 / 54 | Targeted reps at limit = more effective |
| 36 | Elevated + Typewriter | 68 / 56 | Added 2 reps per set strategy |
| 37 | Clapping + Archer | 60 / 33 | Consistent controlled tempo |
| 38 | Pseudo + Diamond | 62 / 60 | Feeling heat and burn of muscles |
| 39 | Elevated + Typewriter | 72 / 60 | Fatigued by last set - true burn |
| 40 | Clapping + Archer | 66 / 39 | Perfect form = keep reps until mastered |
Major Discovery (Day 34): "The harder part of doing push-ups with Wim Hof breathing is that it's slower, so you can't hold your breath as long. Normally it would be quick bursts. But I still think this is better because it's working out more muscles. I was actually sore for the first time in a while, which meant form does matter and my muscles were being worked out."
Weight Progress:
- Day 1: 143 lbs
- Day 36: 138 lbs
- Day 37: 135.5 lbs
- Total Loss: 7.5 pounds over 40 days
The Form Philosophy: "When doing it fast you don't really think about it or feel it as much, but slow and focused you really feel it. You feel the heat of your muscles working."
Track Your Own 40 Days
If you want a simple way to log reps, notes, and missed days without restarting, use my 40-day tracker:
→ Track your 40 days → Open the 40-Day Tracker
Through this challenge, I discovered several important techniques that dramatically improved my performance:
1. Breathing Strategy
What worked: "I need to breathe fully in and out and slow down my heart beat. When I tried it rapidly it seemed to make me do less. So more calm breathing and not rapid breathing."
This controlled breathing between sets significantly improved my recovery and allowed me to perform more reps in subsequent sets.
2. Mental Focus
What worked: "I closed my eyes while doing push-ups and it seemed like I was able to focus more and also I focused on my heartbeat while breathing to slow it down."
This mental technique helped eliminate distractions and improved my mind-muscle connection.
3. Counting Strategy
What worked: "When I stopped I did 10 at a time and started counting by 10s instead of 25s. Was easier to count."
Breaking counts into smaller increments made tracking easier during high-rep sets and prevented mental fatigue.
4. Quick Recovery
What I noticed: "Soreness and healing was fast. Didn't feel sore anymore."
My body adapted quickly to the regular training, with soreness disappearing within 1-2 days even as rep counts increased.
5. Variation Approach
What worked best: "3 sets of clapping and 3 sets of archer. This felt like a better push-up workout than just doing 1 of each."
Focusing on just 2 variations per day (3 sets each) proved more effective than doing 1 set of 6 different variations.
6. Form Over Quantity (The Game Changer)
The Revelation (Day 31): After 30 days of chasing high rep counts, I discovered that slow, controlled, intentional movements created deeper muscle activation than fast reps.
What changed: I shifted from maximizing reps during breath holds to perfecting form with controlled tempo. Even though my rep counts dropped significantly (from 148 pseudo planche to 49), I experienced:
- First muscle soreness in weeks
- Deeper muscle burn and activation
- Better mind-muscle connection
- More targeted muscle work
The Paradox: "Even though I didn't do as many, I still feel like I had a good workout. My muscles still feel worked out. I still went to exhaustion but reps were lower but proper."
This discovery completely changed how I approach the Wim Hof push-up method: it's not about how many reps you can cram into a breath hold—it's about how deeply you can activate your muscles while maintaining that hypoxic state.
The 40-Day Transformation: Final Results
After completing this 40-day Wim Hof push-up challenge, I can confidently say it's been one of the most transformative physical practices I've ever experienced. What began as a simple fitness experiment evolved into a comprehensive system for strength building, recovery optimization, and mental resilience—with some unexpected discoveries along the way.
The Numbers That Tell the Story:
Physical Transformation:
- 395% increase in push-up capacity in the first 14 days (50 → 140 first-set reps)
- Transitioned from standard push-ups to 6 advanced variations
- Discovered that form quality > rep quantity around Day 31
- 7.5 pounds of scale weight loss (143 lbs → 135.5 lbs)
- Body recomposition: Waist/belt changes suggested fat loss beyond the scale alone
- Old pants fitting loosely + new belt hole = major waist fat reduction
- Visible abs by Day 30
Daily Routine:
- Wim Hof breathing (10 minutes)
- Ice shower at 35-45°F (3-5 minutes)
- Breath-hold push-ups with 2 variations (15-20 minutes)
- Total time: 30-35 minutes every morning
Mental Breakthroughs:
- Enhanced focus through eyes-closed technique
- Learned to control heart rate with breath between sets
- Developed discipline to maintain consistency even on low-energy days
- Discovered that true muscle activation comes from intentional, slow movements
Recovery Insights:
- Took a week off around Day 22—lost zero muscle
- Recovered full strength within 2 sessions
- Soreness disappeared by Week 2, then returned with form-focused training (proof that technique matters)
The Two Phases of My Journey:
Phase 1 (Days 1-30): Chase the Numbers Focused on progressive overload and increasing rep counts. Massive strength gains, visible fat loss, and high rep tolerance.
Phase 2 (Days 31-40): Master the Movement Shifted to slow, controlled reps with perfect form. Lower rep counts but deeper muscle activation, soreness returned, and true mind-muscle connection developed.
What Makes This Challenge Unique:
Rather than isolating physical training from mental practice or recovery techniques, the Wim Hof push-up challenge integrates all these elements into a cohesive system:
- The breath fuels the movement
- The movement challenges the mind
- The cold exposure accelerates recovery
- The hypoxic state amplifies muscle recruitment
This creates a powerful feedback loop of continuous improvement that extends far beyond just getting stronger at push-ups.
My Final Insight:
The real transformation wasn't just about the numbers on the scale or the push-ups completed. It was about three major discoveries:
-
Body recomposition is real: The scale showed 7.5 pounds lost, but I was building muscle while burning fat. My belt told the real story—I had to punch a new hole. Old pants that were tight became loose. The actual fat loss was likely 10-15 pounds while simultaneously gaining lean muscle mass.
-
Quality always beats quantity: Whether it's push-up form, breathing technique, or cold exposure—doing it right matters infinitely more than doing it fast or doing more reps.
-
The scale lies, but your body doesn't: Don't obsess over weight. Watch for fitting into old clothes, needing new belt holes, seeing muscle definition. Those are the real markers of transformation.
For anyone feeling stuck in their fitness journey or looking for something beyond conventional training approaches, I can't recommend this challenge enough. The barrier to entry is minimal—you need no equipment, just commitment—yet the potential rewards are profound.
Start where you are. One breath, one push-up, one cold shower at a time. Trust the process, track your progress, and be willing to adapt when you discover better ways.
Remember, the journey of self-improvement isn't about perfection—it's about showing up consistently, staying curious, and embracing the power of small, daily actions. Your future self will thank you.
Are you ready to become unstoppable?
Start Your Own 40-Day Push-Up Build
- Week 1: Standard push-ups + breathing (log total reps)
- Week 2: Add breath‑hold sets
- Week 3: Introduce 1–2 variations
- Week 4+: Refine form + add cold exposure post-session
- Track retention time + first‑set reps as primary metrics
Pair with CryoForge for metabolic amplification → /blog/cryoforge-core-burn