Push-ups: How Many Should You Be Able to Do? A Guide to Your Upper Body Strength by Age
For many fitness enthusiasts, even seasoned gym-goers, completing a set of push-ups can be a demanding feat. However, the humble push-up is a surprisingly accurate gauge of your overall strength, particularly when it comes to your upper body. Beyond looking impressive, mastering push-ups engages your chest, shoulders, core, and triceps, muscles crucial for everyday activities. Think about tasks like hoisting heavy luggage up a flight of stairs, maintaining good posture, alleviating joint pain, or even the simple act of pushing yourself up after an accidental tumble.
While some individuals, like Simon Cowell who reportedly tackles up to 1,000 push-ups daily at 66, achieve remarkable numbers, the question remains: what’s a realistic target for the average person? We’ve consulted with personal trainers to establish ideal push-up ranges based on age, and importantly, to provide a practical plan for improvement if you’re not quite hitting the mark.
Push-up Targets by Age Group
It’s crucial to remember that these numbers are general guidelines. Personal trainer Joseph Webb emphasises that the ideal number of push-ups is influenced by several factors, including your form, bodyweight, training history, and any physical limitations. He stresses that the quality of the movement pattern is paramount, far more so than simply chasing a high rep count.
“If someone can’t do a push-up with solid technique yet, a perfect kneeling push-up is a huge and meaningful achievement, and should be the first goal before worrying about hitting age-norm numbers,” Joseph advises.
Your 20s
For men in their twenties, an average of 30 to 43 push-ups is considered standard. Achieving between 30 and 54+ push-ups is an excellent indicator of overall fitness.
For women in their twenties, the average range is 15 to 29 push-ups, with 14 to 48+ considered an even better benchmark.
“A slow, full-range push-up with a neutral spine is far more valuable than chasing a big number with poor mechanics,” Joseph warns. “This simply leads to poor posture and inevitable injury.”
Your 30s
As you enter your thirties, the recommended targets adjust slightly:
- Men: Aim for an average of 20 to 34 push-ups, with 22-44+ falling into the ‘excellent’ fitness category.
- Women: The average range shifts to 10 to 24 push-ups, with 10 to 39+ being exceptional.
Joseph reiterates, “Push-ups are an excellent barometer of upper-body strength and core stability, but quality always beats arbitrary quantity. Use age-based benchmarks as targets, not evaluations. Build strength gradually, safely, and in context with the rest of someone’s physical profile.”
Your 40s
In your forties, the targets continue to evolve:
- Men: An average of 15-28 push-ups is suggested, with 15 to 39+ indicating excellent fitness.
- Women: Aim for an average of 6-19 push-ups, with 6 to 34+ being a strong performance.
Personal trainer Scott Harrison notes that while age might seem like a significant factor, consistent training plays a far greater role. “A lot of people say that when you get older, everything’s a bit harder. It’s not if you’ve been doing it since your 20s, and you’ve carried it on,” Scott explains. “If you’ve looked after yourself for all those years, you’ll be just as good in your 40s, in your 50s, and in your 60s as you were in your 20s.”
Your 50s
For those in their fifties:
- Men: The target range is 10 to 24 push-ups, with 10-34 considered excellent.
- Women: Aim for 3 to 14 push-ups, with 3-25+ being a strong result.
Your 60s and Beyond
Even into your sixties and beyond, maintaining upper body strength is achievable:
- Men: Aim for 6-19 push-ups, with 6-29+ being an excellent measure.
- Women: Target 1-12 push-ups, with 1-24+ being a commendable achievement.
Why Push-ups Are a Stellar Fitness Indicator
Scott Harrison cautions against extreme daily push-up targets, like the rumoured 1,000 a day. He believes such a high volume, even broken into smaller sets, could lead to “very painful on your joints eventually, causing repetitive strain injuries.”
However, Scott strongly advocates for exercise as a non-negotiable aspect of life, regardless of the specific activity. “Every week, from now until the day you leave the planet, you should exercise, especially if you don’t want a frame around your toilet when you’re older, or a seat in your bath,” he asserts. “You still want to dance on the beach, walk through the forest, play with the grandkids and walk up and down the stairs without being out of breath.”
Even a brief 10-minute workout contributes positively to your long-term health. Scott highlights walking as an often-underrated, yet highly effective, form of exercise. “You can burn a lot of fat with walking, and being outside in nature is good for your heart and lungs. Any exercise is good, but always choose the one you enjoy, because you’re more likely to do it,” he says.
“A push-up is one of the pinnacles of exercise. If you’ve got a strong push-up, whatever your age, I think it’s a good sign of overall health.”
A Six-Week Plan to Boost Your Push-up Power
Ready to improve your push-up game? This progressive plan, designed by Scott Harrison, focuses on building strength and confidence over six weeks.
Weeks 1 and 2: Building the Foundation
- Start Smart: Begin each session with a set of push-ups that feels manageable, stopping just before your form begins to degrade.
- Reinforce: Follow up with two to three more sets, focusing on completing a number of reps you know you can do well.
- Adapt if Needed: If full push-ups are challenging, modify by placing your hands on an elevated surface like stairs, a kitchen counter, or a bench. Alternatively, drop to your knees. These modifications reduce the load while still building strength.
- Focus on Form: Move slowly and with control, paying particular attention to the lowering phase. Maintain a straight line from your head to your heels.
Weeks 3 and 4: Increasing the Challenge
- Amplify the Opener: Begin your workouts with a stronger set where you truly push your limits.
- Consistent Follow-ups: Follow this with a few easier sets, aiming for a repeatable number of reps you can comfortably finish.
- Lower the Angle: If you’ve been using elevated surfaces, consider gradually lowering them.
- Quality Over Quantity: Prioritise controlled repetitions rather than rushing to achieve high numbers.
Weeks 5 and 6: Refining and Progressing
- Incremental Gains: In these final two weeks, aim to improve your best set by just one or two repetitions at a time.
- Controlled Descent: Slowing down the lowering phase or incorporating a brief pause at the bottom of the movement can increase difficulty without adding undue stress to your joints.
- Prioritise Recovery: Ensure adequate rest between sets throughout the six weeks. Stop immediately if your technique falters.
- Holistic Approach: Remember that push-ups work your chest, arms, shoulders, and core simultaneously, making good form essential.
“Stick with this plan, and most people notice a clear improvement in both strength and confidence by the end,” Scott concludes.
