Push-ups require relatively little space and no equipment, making them one of the simplest ways to evaluate your strength and fitness. From boot camp fans to calisthenics enthusiasts, bodyweight exercises have long been popular, but how many should you actually be able to perform?
Did you know that your ability to perform push-ups reveals a lot about your health. A 2019 study found that middle-aged, physically fit men who can perform 40 push-ups have a lower risk of developing cardiovascular disease than those who can only perform 10.
Based on a 2-minute test, these time-tested criteria show you how your upper-body strength evolves over time and where you should be aiming rather than chasing arbitrary numbers.
The 2 minute test
Your form needs to be strict. A decrease of about five repetitions occurs every ten years, which is indicative of normal shifts in muscle mass, recuperation, and joint tolerance. Here is how the benchmarks change with age using that as a baseline:
Age 20-30: 65 repetitions
Age 30-40: 60 repetitions
Age 40-50: 55 repetitions
Age 50-60: 50 repetitions
Age 60-70: 45 repetitions
Age 70+: 40 repetitions
This is a set of straightforward, scientifically supported assessments that evaluate strength and fitness. “These are clear benchmarks that tell you exactly where you stand—whether you’re ahead of the curve, average, or falling behind.” says coach Alain Gonzales from MuscleMonsters.com
Related:
Master the Proper Push-Up Form for Optimal Strength and Results
