The Push-Up Standard: How Many Should You Be Able to Do?

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26 Nov 2024

Push-ups are often hailed as the ultimate fitness litmus test. This simple, yet effective exercise transcends age, gender, and fitness levels, embodying a core measure of upper body strength, endurance, and cardiovascular fitness. But how many push-ups should you be able to do? Fitness experts agree that the answer is more nuanced than you might think.

Renowned fitness expert Dr. Jordan Metzl, a sports medicine physician and avid endurance athlete, emphasizes that your push-up capability is less about hitting arbitrary numbers and more about personal benchmarks aligned with your age, goals, and overall health.

Here’s what you need to know.

Why Push-Ups Matter for Your Fitness Profile

Push-ups are not just about bragging rights or military fitness tests. They serve as a functional marker of health and performance.

Here’s why they matter:

Strength and Stability: Push-ups target multiple muscle groups, including your chest, shoulders, triceps, and core. They also engage stabilizing muscles, promoting joint health.
Cardiovascular Health: Studies show that push-up performance correlates with reduced cardiovascular disease risk. Men who could perform more than 40 push-ups had significantly lower heart disease risk compared to those who managed fewer than 10.
Longevity Indicator: As a measure of muscular endurance, push-up capacity can predict overall physical resilience, which is linked to long-term health outcomes.

Dr. Metzl argues that push-ups are not just an exercise—they are a diagnostic tool. “If you can’t do even a few push-ups, it’s time to assess your fitness and consider interventions to build strength and endurance,” he explains.

How Many Push-Ups Should You Be Able to Do?

The “ideal” number of push-ups varies based on age, gender, and fitness level. However, experts generally agree on certain benchmarks:

For Men:

Ages 20–29: 30-40 push-ups
Ages 30–39: 20-30 push-ups
Ages 40–49: 15-25 push-ups
Ages 50+: 10-15 push-ups

For Women:
- Ages 20–29: 15-20 push-ups
- Ages 30–39: 10-15 push-ups
- Ages 40–49: 8-12 push-ups
- Ages 50+: 5-10 push-ups

These numbers represent averages and should not deter you if you fall below them. What’s more important is progressive improvement over time.

Customizing Goals for Beginners and Athletes

For beginners, aiming for five push-ups with proper form is a significant achievement. Conversely, seasoned athletes may set goals of 50+ push-ups, focusing on speed, endurance, or advanced variations like clap push-ups.

Form Over Numbers: Why Technique Matters

Fitness isn’t just about how many push-ups you can perform; it’s about doing them correctly. Improper form not only diminishes the exercise’s effectiveness but also increases the risk of injury.

Key tips for perfect form:

Keep your body straight from head to heels, avoiding sagging hips or a bowed back.
Maintain a tight core to stabilize your movement.
Lower your chest until it almost touches the ground, then push back up in a controlled manner.
Avoid flaring elbows—keep them at a 45-degree angle from your body.

Dr. Metzl stresses that half-hearted push-ups with poor technique don’t count. “You’re better off doing five quality push-ups than 20 with poor form,” he advises.

Building Strength Safely

If standard push-ups are challenging, start with modifications:

Knee Push-Ups: Perform push-ups with your knees on the ground.
Incline Push-Ups: Use a sturdy surface like a bench to reduce weight-bearing load.
Negative Push-Ups: Lower yourself slowly and reset at the top without pushing back up.

Achieving Your Push-Up Potential

So, how can you improve your push-up capacity? A structured approach, focusing on strength, endurance, and recovery, is essential.

Training Tips:

Strength Training: Incorporate exercises like planks, chest presses, and tricep dips to target supporting muscles.
Consistency: Practice push-ups regularly, even if it’s just a few reps daily.
Gradual Progression: Add one or two push-ups weekly to your routine.
Rest and Recovery: Overtraining can hinder progress; ensure adequate rest days.

Staying Motivated

Tracking progress keeps motivation high. Use tools like fitness apps or journals to record daily reps and celebrate milestones.

Advanced Techniques for the Experienced

Once you’ve mastered the standard push-up, challenge yourself with variations:

Clap Push-Ups: Explosive push-ups where your hands clap mid-air.
Archer Push-Ups: Isolate one arm more intensely for added difficulty.
One-Arm Push-Ups: A true test of strength and balance.

The Push-Up Test as a Lifestyle Indicator

Push-ups are more than a fitness metric; they’re a lifestyle indicator. If you can’t meet the benchmarks, it may signal the need for broader health changes, such as better nutrition, increased physical activity, or stress management.

Dr. Jordan Metzl emphasizes that push-up capability often reflects overall wellness. “It’s not just about the gym—it’s about your day-to-day strength, energy, and longevity,” he notes.

Strive for continuous improvement, not perfection.
Listen to your body; push hard, but know your limits.
Recognize that fitness is holistic; integrate strength, endurance, and flexibility into your routine.