Step 1: Enter Your Body Weight
Example: Let’s say your body weight is 70 kilograms (kg). Locate the “Body Weight” field on the calculator. It’s the first input box.

1. Click inside the “Body Weight” box to activate it.
2. Type in your body weight. In this example, enter “70.”

Step 2: Select Your Preferred Unit
Example: You want to use kilograms (kg). Move to the “Unit” field, which is a drop-down menu.

1. Click the drop-down arrow to open the menu.
2. From the options presented, select your preferred unit for body weight. In this case, choose “Kilograms (kg)” by clicking on it.

Step 3: Choose Your Hand Position
Example: Let’s choose “Wide Grip” as the hand position. Next, find the “Hand Position” field, which is another drop-down menu.

1. Click the drop-down arrow to open the menu.
2. Select your desired hand position. In this example, choose “Wide Grip” by clicking on it.

Step 4: Select Incline/Decline Level
Example: Let’s select “Incline” as the incline/decline level. Move to the “Incline/Decline” field, which is another drop-down menu.

1. Click the drop-down arrow to reveal the options.
2. Choose the incline/decline level you’re using for your push-ups. In this example, select “Incline” by clicking on it.

Step 5: Enter Added Weights (if any)
Example: Let’s assume you’re not using any added weights, so you can leave this as 0 kg. Proceed to the “Added Weights” field. It’s an input box.

1. Click inside the “Added Weights” box.
2. If you’re not using any additional weights, leave the field as “0.” However, if you were using, for instance, 5 kg of added weight, you would enter “5.”

Step 6: Input Your Age
Example: Let’s say you’re 30 years old. Move to the “Age” field, which is another input box.

1. Click inside the “Age” box to activate it.
2. Type in your age in years. In this example, enter “30.”

Step 7: Choose Your Gender
Example: Let’s select “Male” as the gender. Finally, reach the “Gender” field, which is another drop-down menu.

1. Click on the “Gender” drop-down to open it.
2. Select your gender by clicking either “Male” or “Female.” In this case, choose “Male.”

Step 8: Calculate Effective Weight
After filling in all the necessary information, you’ll find two buttons below the form: “Calculate” and “Restart.”

1. Click the “Calculate” button. The calculator will process your input and determine the effective weight lifted during your push-ups based on the details you provided, giving you the percentage of body weight you are pushing up.

Step 9: Review Your Results
Once the calculation is complete, a section titled “Effective Weight Lifted” will appear on the screen.

1. You’ll see the result displayed in kilograms (kg). This value represents the weight equivalent of your push-ups, considering your body weight, hand position, incline/decline level, added weights (if any), age, and gender. It shows you how much weight you push up and the push ups percentage of body weight.

Step 10: Restart or Experiment
If you want to try different scenarios or perform a new weight calculation, simply click the “Restart” button at the bottom of the form. This will clear all the input fields and allow you to start fresh with different values.

That’s it! You’ve successfully used the Push Up Weight Calculator to determine the effective weight lifted during your push-up workout and understand how much weight am i pushing in a push up. This information can help you assess the intensity of your push-ups and tailor your fitness routine accordingly.