Think You’re Fit? Here’s the Pushup Count to Prove It

Pushups are more than just a way to show off your strength. They’re a compound bodyweight exercise that works multiple muscle groups simultaneously, making them an efficient and effective addition to any workout routine.

When you perform pushups, you’re primarily targeting your chest, triceps, and shoulders. But that’s not all – your core muscles also get a great workout as they stabilize your body throughout the movement.

This full-body engagement is what makes pushups such a valuable exercise.

But the benefits don’t stop there. Regular pushup practice can have a significant impact on your overall health:

• Improved cardiovascular health: Pushups can help lower your blood pressure and reduce the risk of heart disease.
• Increased bone density: The resistance provided by pushups can help strengthen your bones, particularly in your arms and upper body.
• Enhanced muscular endurance: As you increase your pushup capacity, you’ll notice improvements in your overall stamina and endurance.

One of the best things about pushups? They require no equipment and can be done anywhere. Whether you’re at home, in a hotel room, or even at the office, you can squeeze in a quick set of pushups to boost your fitness.

How Many Pushups Should You Be Able to Do?

Now, let’s get to the heart of the matter. How many pushups should you be able to do to consider yourself in good shape?

For most people, being able to perform 20-25 consecutive pushups with proper form is a good indicator of fitness. If you can do this, you’re likely in pretty good shape.

But don’t worry if you’re not there yet – everyone starts somewhere, and with consistent practice, you can improve your pushup performance.

A good goal to work towards is performing 3 sets of 20-25 pushups per day. This level of pushup ability demonstrates solid upper body strength and endurance.

Interestingly, your pushup capacity might even be an indicator of your heart health. A study published in JAMA Network Open found that men who could do 40 or more pushups had a 96% lower risk of cardiovascular disease compared to those who could do less than 10. (ref)

While this doesn’t mean pushups directly prevent heart disease, it suggests that pushup ability could be a simple way to assess overall fitness and health risks.

Pushup Test Standards by Age & Gender

Here are the pushup test norms based on age and gender:

Ages 17-19:

Excellent: 56+ (men) / 35+ (women)

Good: 47-56 (men) / 27-35 (women)

Average: 19-34 (men) / 11-20 (women)

Poor: 4-10 (men) / 2-5 (women)

Ages 20-29:

Excellent: 47+ (men) / 36+ (women)

Good: 39-47 (men) / 30-36 (women)

Average: 17-29 (men) / 12-22 (women)

Poor: 4-9 (men) / 2-6 (women)

Ages 30-39:

Excellent: 41+ (men) / 37+ (women)

Good: 34-41 (men) / 30-37 (women)

Average: 13-24 (men) / 10-21 (women)

Poor: 2-7 (men) / 1-4 (women)

Ages 40-49:

Excellent: 34+ (men) / 31+ (women)

Good: 28-34 (men) / 25-31 (women)

Average: 11-20 (men) / 8-17 (women)

Poor: 1-5 (men) / 1-3 (women)

Ages 50-59:

Excellent: 31+ (men) / 25+ (women)

Good: 25-31 (men) / 21-25 (women)

Average: 9-17 (men) / 7-14 (women)

Poor: 1-4 (men) / 1-2 (women)

Ages 60-65:

Excellent: 30+ (men) / 23+ (women)

Good: 24-30 (men) / 19-23 (women)

Average: 6-16 (men) / 5-12 (women)

Poor: 1-2 (men) / 1 (women)

Note: For women, these standards are based on modified pushups performed from the knees.

Pushup Variations & Progressions

If you’re new to pushups or struggling to perform standard pushups, don’t worry. There are plenty of variations and progressions you can use to build up your strength:

1. Wall pushups: Start by pushing against a wall. This is the easiest variation and a great starting point for beginners.
2. Incline pushups: Place your hands on a raised surface like a bench or stairs. The higher the surface, the easier the pushup.
3. Knee pushups: Perform pushups with your knees on the ground instead of your toes.
4. Standard pushups: The classic pushup, with your body forming a straight line from head to heels.

As you get stronger, you can challenge yourself with more advanced variations:

• Close-grip pushups: Place your hands closer together to target your triceps more.
• Wide pushups: Spread your hands wider than shoulder-width to emphasize your chest muscles.
• Diamond pushups: Form a diamond shape with your hands directly under your chest for an intense tricep workout.
• Clap pushups: Push yourself up with enough force to clap your hands before landing.
• Spiderman pushups: Bring alternating knees towards your elbows as you lower yourself.
• Single-arm pushups: The ultimate pushup challenge, requiring significant strength and balance.

Incorporating different pushup variations not only keeps your workouts interesting but also helps target specific muscles and prevents plateaus in your progress.

Tips for Improving Your Pushup Performance

Ready to boost your pushup game? Here are some tips to help you improve:

1. Focus on proper form: Quality trumps quantity every time. Keep your body in a straight line, tuck your elbows close to your body, and lower your chest to within a few inches of the floor.
2. Go slow and controlled: Resist the urge to rush through your reps. Slow, controlled movements maximize muscle activation and help prevent injury.
3. Use a full range of motion: Lower yourself until your chest nearly touches the ground and push up until your arms are fully extended.
4. Train frequently: Consistency is key. Try to incorporate pushups into your routine 3-4 times a week.
5. Allow for rest: While frequent training is important, so is recovery. Give your muscles time to repair and grow stronger between workouts.
6. Combine with other exercises: Balance your pushup training with pulling exercises like rows and pullups for overall upper body development.
7. Gradually increase volume: Start with a number of pushups you can comfortably complete and gradually add more reps or sets over time.
8. Stay motivated: Set realistic goals and track your progress. Celebrate your improvements, no matter how small they might seem.

Remember, improving your pushup performance is a journey. It takes time and consistent effort, but the results are worth it. Not only will you build impressive upper body strength and muscular endurance, but you’ll also boost your overall fitness and potentially reduce your risk of cardiovascular disease.

So, how many pushups can you do? Whether you’re just starting out or you’re already cranking out 50+ pushups with ease, there’s always room for improvement.

No matter where you’re starting from, if you keep at it, you’ll be amazed at how quickly you can improve.