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

Your ability to do push-ups indicates more than just how muscular your arms are — the number you can do also offers clues about your overall health.

“A study by Harvard researchers found that middle-aged men who could perform at least 20 push-ups had significantly lower all-cause mortality risk over 10 years,” Mary Onyango, a certified personal trainer and coach at luxury health and fitness club Life Time, told The Post.

Push-ups Across the Ages

As you age, the number of push-ups you can do may decrease, but modifications can make them manageable.

On average, Onyango said the minimum number of push-ups you should be able to do varies by age group.

• 20s: 15-30
• 30s: 12-25
• 40s: 10-20
• 50s: 8-15
• 60s: 6-12
• 70s: 5-10 (knee push-ups)
• 80s: 3-7 (knee push-ups)
• 90s: 2-5 (knee push-ups)

Push-ups for a Stronger You

If you can’t do the minimum number recommended for your age group, it could reveal several things about your health.

“Falling below the ‘poor’ threshold may indicate reduced muscular strength or endurance, which can increase age-related muscle loss in later years,” Onyango said. “It may also reflect poor cardiovascular fitness or sedentary habits.”

As you enter your 60s and beyond, Onyango said the number of push-ups you can do may also signal a higher risk of falls due to the weakening of the muscles that assist with balance.

The silver lining is that everyone, regardless of age or fitness level, can boost their push-up performance — and the benefits are well worth it.

“Push-ups engage multiple muscle groups — back, shoulders, triceps, and core — not just your chest,” Onyango said. “This makes for an efficient and effective full, upper-body workout!”

By strengthening these muscles, push-ups also help with joint stability and improve bone density through weight-bearing movements. “This is especially important if you are at high risk of osteoporosis,” Onyango added.

Conclusion

While push-ups may not be the most glamorous exercise, they offer a wealth of benefits for overall health and fitness. By incorporating push-ups into your routine, you can improve your muscular endurance, cardiovascular fitness, and even boost your bone density.

FAQs

* What is the minimum number of push-ups I should be able to do by age?
* Refer to the table above for age-specific recommendations.
* What if I can’t do the minimum number of push-ups for my age group?
* It may indicate reduced muscular strength or endurance, or poor cardiovascular fitness or sedentary habits.
* Can I modify push-ups to make them easier?
* Yes, try doing push-ups on your knees instead of your toes, or use a wall for support.
* Can I start with a lower number of reps and gradually increase as my strength builds?
* Yes, this is a great way to build up your endurance and strength.