Pushups by Age: What's a Good Number for You?

Wondering how many pushups you should be able to do at your age? The number of pushups considered "good" varies significantly based on your age and sex, reflecting general trends in physical fitness as we get older.

Key takeaways:

• Pushup standards generally decrease with age for both men and women.
• Men typically perform more pushups than women across all age groups due to physiological differences.
• For men aged 20-29, 20-29 pushups is average, while for women, it's 17-24.
• Consistency in exercise is key to maintaining or improving your pushup count at any age.

Why do pushup standards change with age?

Our bodies naturally change as we age, which impacts physical performance, including how many pushups we can do. After roughly age 30, adults can lose 3% to 5% of their muscle mass per decade, a process called sarcopenia. This decline in muscle mass directly affects strength, making exercises like pushups more challenging over time. Joint flexibility and overall endurance can also decrease, further influencing performance. However, regular physical activity can significantly slow down this process.

What's a good pushup count for men by age?

A good pushup count for men generally ranges from 20-29 repetitions in their 20s, gradually decreasing to 10-17 repetitions by their 60s. These numbers are based on general fitness assessments and can vary widely depending on individual activity levels. For example, a 25-year-old man who trains regularly might easily exceed 40 pushups, while a sedentary man of the same age might struggle with 10.

Here's a general guide for men in 2024, showing average and above-average ranges:

Note: These are general guidelines. Individual results will vary.

What's a good pushup count for women by age?

For women, a good pushup count typically starts around 17-24 repetitions in their 20s, declining to 5-12 repetitions by their 60s. Women generally perform fewer pushups than men due to differences in average upper body strength and body composition, but these are still excellent indicators of overall fitness. A 30-year-old woman active in sports might achieve 30+ pushups, while someone new to exercise might aim for 5-10.

Here's a general guide for women in 2024, showing average and above-average ranges:

Note: These are general guidelines. Individual results will vary.

What if I can't do a standard pushup?

If you can't perform a standard pushup yet, don't worry; you're not alone. Many people start with modified versions to build strength. The key is to gradually progress. Start with incline pushups, where your hands are on an elevated surface like a counter or bench. The higher the surface, the easier it is. As you get stronger, lower the incline. Another excellent option is knee pushups, where you perform the pushup with your knees on the ground, reducing the amount of body weight you have to lift. Aim for 3 sets of 8-12 repetitions of your chosen modification. Consistency is more important than speed here.

How can I improve my pushup count?

Improving your pushup count requires consistent effort and smart training. Start by incorporating pushups or their modifications into your routine 2-3 times a week, allowing a day of rest in between for muscle recovery. Try to increase your repetitions by 1-2 each session. You can also vary your training by doing different types of pushups, like wide-grip for chest emphasis or close-grip for triceps. Adding other strength exercises like planks, bench presses (even with light weights), and triceps dips can also build the supporting muscles needed for more pushups. Focus on proper form: keep your body in a straight line from head to heels, engage your core, and lower your chest until it's just above the floor.

Is there a downside to focusing only on pushups?

While pushups are a fantastic compound exercise, focusing solely on them can lead to muscle imbalances if not complemented by other movements. Pushups primarily work your chest, shoulders, and triceps (pushing muscles). Neglecting your back and biceps (pulling muscles) can create an imbalance, potentially leading to poor posture or even injury over time. It's important to incorporate pulling exercises like rows (bodyweight rows, dumbbell rows) and pullups (or assisted pullups) into your routine to ensure balanced strength development. A well-rounded fitness plan includes exercises for all major muscle groups.

How do pushups fit into overall fitness?

Pushups are a great indicator of upper body strength and core stability, making them a cornerstone of overall fitness. They are a compound exercise, meaning they work multiple muscle groups simultaneously, making them efficient for building strength and endurance. Beyond just muscle, the ability to perform pushups often correlates with better functional movement in daily life. A 2019 study published in JAMA Network Open even suggested that men who could complete more than 40 pushups had a significantly lower risk of cardiovascular disease events over a 10-year period compared to those who could do fewer than 10. This highlights their value beyond just aesthetics.

Photo by Gordon Cowie on Unsplash