Guides for every floor

Short, practical answers: where to put the phone, how the counter reads each exercise, and how to build reps day by day. Every guide comes from how the app actually works.

  1. Motivation to exercise that lasts past week one Motivation to exercise lasts when you train for your own reasons, not out of guilt. What 66 studies found, and how to plan for days you have none. 3 min read ·
  2. Fitness challenges that start from your max Fitness challenges work when the goal is specific and hard for you. What goal research says, plus a picker for push-up, squat and plank challenges. 3 min read ·
  3. Fun exercise why enjoying it keeps you going Why fun exercise is the kind people keep doing, what three research reviews say about enjoyment and games, and how Pushgard turns each rep into a hit. 3 min read ·
  4. Rest between sets how long, and for which goal How long to rest between sets for strength, muscle size or endurance, from the ACSM and two studies, and what a long rest costs in a Pushgard fight. 3 min read ·
  5. What a plank does for your trunk, by the numbers Plank benefits from the studies: which trunk muscles a plank works, how it compares with a crunch, and why researchers test it by time. 3 min read ·
  6. What push-ups do according to the studies Push-up benefits from the research: muscle and strength gains that matched the bench press, and what a firefighter study links push-up count to. 3 min read ·
  7. What squats do according to the research Squat benefits from the studies: which leg and hip muscles squats train, why depth changes the result, and how often the WHO says to do strength work. 3 min read ·
  8. Block Instagram until you do push-ups Lock Instagram on iPhone or Android and earn the minutes with push-ups. What happens to your DMs, the web version and how many reps a scroll costs. 1 min read ·
  9. Block Reddit until you do push-ups Lock Reddit on iPhone or Android and earn your browsing time with push-ups. Why reddit.com in the browser needs locking as well. 1 min read ·
  10. Block TikTok until you do push-ups Lock TikTok on iPhone or Android and open it with minutes you earn from push-ups or squats. What to pick, the web version and how far 20 reps go. 1 min read ·
  11. Block YouTube until you do push-ups Lock YouTube on iPhone or Android and open it with minutes earned from push-ups or squats. Why Shorts cannot be locked alone, and what to do about it. 1 min read ·
  12. App blockers that make you exercise compared side by side Seven app blockers that make you exercise before scrolling, side by side - which exercises unlock apps, how minutes work, platforms and what is free. 4 min read ·
  13. Exercise snacks short bursts, spread through the day Exercise snacks are hard bursts of a minute or less, spread through the day. What the stair and cohort studies found, and how to fit them into yours. 3 min read ·
  14. How many squats a day counted from your own max How many squats a day: build the number from your own max, pick training days by the ACSM ranges, and see what the WHO says about squatting daily. 3 min read ·
  15. Push-up counter apps compared side by side Seven push-up counter apps side by side - how each one counts reps, what else it counts, who you can play against, platforms and how it is paid for. 4 min read ·
  16. Block apps until you exercise: setup on iPhone and Android Set up the Pushgard app lock step by step. Screen Time access on iPhone, two permissions on Android, which apps to pick and how reps buy minutes. 4 min read ·
  17. What counts as a push-up and why half reps do not What counts as a full push-up: straight arms at the top, real depth at the bottom, a straight body. Why half reps fail and how to check yourself. 6 min read ·
  18. Why a rep did not count and what to change Why the camera did not count a push-up and how to fix it. Each message the counter shows, what it means and the one change that gets reps counting again. 6 min read ·
  19. Where to put the phone so the camera counts every rep Distances, angles and light that make camera rep counting work for push-ups, squats, crunches and plank, taken from what the counter actually reads. 3 min read ·

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Free on iPhone and Android

The first slime is waiting

Lean the phone against a wall and do one set. That’s all the gear you need.

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