How Tam (54, Mom) Went from Zero Push-Ups to Strong + Confident

When Tam joined Miner Fitness, she was already active. She walked, hiked, and stayed on her feet. But despite all that, there was one move she couldn’t do: a proper push-up.

That became our first big goal together - because push-ups aren’t just a gym exercise. They’re a benchmark of strength, stability, and confidence.

The 3 Key Lifts We Used

1. Barbell Bench Press (3x5, Linear Progression)

We started with the bench press because it’s one of the easiest ways to build pressing strength in a measurable, trackable way. By adding as little as 2.5 pounds each session, Tam steadily got stronger week after week. This gave her the foundation she needed to eventually push her own bodyweight off the ground.

2. Eccentric Push-Ups (Controlled Lowering)

Next, we focused on lowering her body under control - the eccentric portion of the push-up. Even when/though she couldn’t push back up, the slow descent trained her chest, triceps, and core exactly where she was weakest. Over time, those controlled negatives gave her the strength to fight through the hardest part of the push-up.

3. Block Push-Ups (Reduced Range of Motion)

To bridge the gap, we used a yoga block under her chest. This shortened the range of motion so she could complete push-ups with good form. As she got stronger, we lowered the block until she was training through a full range.

Bonus: Weighted Vest Push-Ups

Once Tam could hit a few solid push-ups, we didn’t stop there. We added a weighted vest and kept adjusting the range of motion with blocks and plates. This overload pushed her progress even further, ensuring she could do push-ups with strength to spare.

The Result

Before long, Tam went from zero push-ups to cranking out multiple reps with great form. Not only did she hit a goal she thought was out of reach, but she also built confidence that carried over to every other area of her training.

Also... she can now bench 80+ lbs for 3-5 reps!

This is what structured, progressive coaching looks like-- not random workouts, but a system designed to get you from where you are now to where you want to be.

Want Your Version?

If you’re ready to finally break through your sticking points - whether that’s push-ups, pull-ups, or just getting stronger without wasting time - let’s map out your plan.

Book your free strategy call at minerfit.com/train

And if you want to see Tam’s full push-up journey explained in detail, check out the video linked here.