Push-Up, Sit-Up & Squat Modifications for Every Level
You don't need to do perfect full push-ups, sit-ups and squats on day one. Every exercise in the Saitama workout has easier versions to start with, alternatives if something hurts, and harder versions for when 100 feels easy.
How to use modifications
- Pick the version you can do with good form for at least 8–10 reps, and count those reps toward your daily total.
- Move to the next version once you can do about 3 sets of 12–15 clean reps.
- Mix versions within a day. Start your sets with the harder version and finish with the easier one when you tire.
- Pain means switch or stop. Muscle burn is fine; joint pain is not.
Push-ups
Easier, from easiest
- Wall push-ups: hands on a wall at shoulder height, feet a step back.
- Incline push-ups: hands on a counter, then a sturdy table, then a low step. Lower surface = harder.
- Knee push-ups: full push-up form, but on your knees. Keep a straight line from knees to head.
- Negatives: lower slowly from the top of a full push-up, then reset on your knees.
If your wrists hurt
- Do push-ups on your fists (on a soft surface) or on push-up handles, which keep your wrists straight.
- Spread your fingers wide and press through your whole hand.
Harder, for when 100 is easy
- Slow tempo: 3 seconds down, 1 second pause, 1 second up.
- Diamond push-ups: hands close together under your chest; more triceps.
- Decline push-ups: feet on a step or bench.
- Archer push-ups: shift your weight toward one arm; a step toward one-arm push-ups.
More detail in How to build up to 100 push-ups.
Sit-ups
Easier
- Crunches: lift only your shoulders off the floor.
- Assisted sit-ups: feet anchored under a sofa, or hold your thighs to help pull up.
- Negatives: start at the top and lower yourself slowly.
If sit-ups bother your back or neck
- Dead bugs: on your back, arms and knees up; slowly lower opposite arm and leg while keeping your lower back on the floor.
- Planks: hold a straight line on your forearms, starting with 20–30 seconds.
- Don't pull on your neck; lead with your chest. If back pain persists, check with a professional.
Harder
- Slow sit-ups: 3 seconds up, 3 seconds down.
- Arms overhead or holding a light weight at your chest.
- V-ups: lift arms and legs together to meet in the middle.
Squats
Easier
- Box squats: sit back to a chair until you touch it, then stand. Teaches depth safely.
- Supported squats: hold a door frame or the back of a sturdy chair for balance.
- Partial squats: go only as low as you can with heels down and knees tracking over your toes, and deepen over the weeks.
If your knees hurt
- Use a box squat to a slightly higher seat, and go slower.
- Push your hips back as you lower, as if sitting down, rather than pushing your knees far forward.
Harder
- Pause squats: hold 2 seconds at the bottom.
- Split squats: one foot forward, one back; more load on each leg.
- Jump squats: explosive, but add them only after you are comfortable with 100 regular squats.
The run
Running has its own guide: From zero to 10km. The short version: walk-run intervals count, go at a conversational pace, and choose a longer plan if you're new to running.
Harder isn't just more
Once 100 of each feels easy, doing 150 or 200 adds time but not much fitness. Making each rep harder (slower tempo, harder variation, or light added weight) keeps you progressing, and it's the principle behind progressive overload. It's also worth adding a pulling exercise, like rows, to balance all the pushing. See Does the Saitama workout work? for why.
FAQ
Do knee push-ups count in the Saitama workout?
In The Hero Program, yes. Count any clean variation toward your daily total while you build up, and move to full push-ups as they get easier.
What can I do instead of sit-ups?
Crunches, dead bugs and planks all work your core. They are good substitutes if sit-ups bother your back or neck.
How do I make push-ups harder without weights?
Slow the tempo, try diamond, decline or archer push-ups, or add a pause at the bottom.
Should I do squats with weights?
Not needed for the Saitama workout. Once 100 bodyweight squats are easy, pause squats and split squats add difficulty without equipment.
Sources
This guide is general information, not medical advice. Check with a healthcare professional before starting a demanding exercise program, and stop if you feel pain.