The pushup is a fundamental bodyweight exercise recognized globally for its ability to test upper-body muscular endurance and core stability. This compound movement engages the pectoralis muscles, deltoids, and triceps brachii, making it an excellent measure of functional strength. The one-minute pushup test is a common, standardized assessment used by health organizations and fitness programs to gauge physical capacity under a time constraint. Determining an “average” performance is complex, as the number of repetitions considered standard depends heavily on consistent technique and specific demographic factors like age and sex.
Average Pushup Counts by Demographic
The number of pushups an individual can complete in 60 seconds varies significantly, reflecting differences in muscle mass distribution and training history. Data from standardized fitness assessments show a distinct decline in average scores as age increases for both men and women. For men aged 20-29, an average one-minute score generally falls within the range of 17 to 29 repetitions. This average decreases to approximately 11 to 20 repetitions for men aged 40-49, and further drops to 6 to 16 repetitions for men aged 60-65.
The averages for women tend to be lower due to physiological differences, including a lower proportion of upper-body muscle mass relative to total body weight. Women aged 20-29 typically score an average of 12 to 22 repetitions in one minute. This range shifts to 8 to 17 repetitions for women in their 40s. By the age of 60-65, the average score for women is generally between 5 and 12 repetitions.
Proper Technique for Accurate Measurement
A raw count requires adherence to a strict, standardized technique, which ensures that every repetition measures the same amount of work. The proper starting position requires the body to form a straight, rigid line from the head to the ankles, with the hands placed approximately shoulder-width apart directly beneath the shoulders. Maintaining a neutral spine and keeping the core and gluteal muscles engaged prevents the hips from sagging or rising during the movement.
For a repetition to count, the descent must continue until the elbows reach at least a 90-degree angle, or the chest comes within a specific distance of the floor. The body must then be pushed back up to the starting position, achieving full elbow extension. Any repetition where the body line breaks, the hips sag, or the range of motion is incomplete is not counted toward the final score. The entire test must be completed in a steady rhythm, as pausing for rest can compromise the measurement of muscular endurance.
Key Factors Affecting Pushup Performance
The variation in pushup scores is largely attributable to a person’s body composition and biomechanical efficiency. The upper body strength-to-weight ratio is a primary determinant of performance, as the exercise requires lifting a percentage of the total body mass. Individuals with a higher ratio of lean muscle mass to total weight generally find the movement easier and can perform more repetitions. Conversely, a higher body mass index (BMI) or body fat percentage means a greater weight must be moved, which increases the difficulty.
Core stability also plays a significant role because the pushup is essentially a moving plank. A strong, stable core prevents the midsection from collapsing, ensuring that the force generated by the chest and arms is efficiently transferred. Age-related changes, such as sarcopenia (the progressive loss of muscle mass and strength after age 30), also contribute to a gradual decline in pushup performance over time. A consistent history of upper-body resistance training enhances the muscular endurance of the pectorals, deltoids, and triceps, which directly translates to a higher one-minute score.
Interpreting Your Score: Fitness Categories
The measured pushup score is most useful when classified into a fitness category relevant to the individual’s demographic. These categories help contextualize the raw number, turning it into an assessment of health status. For a man in his 30s, a score between 13 and 24 repetitions is classified as “Average,” while a score of 34 or more is considered “Excellent.”
A woman in the same 30-39 age group would find that an “Average” score falls between 10 and 21 repetitions, and a score of 30 or more repetitions would place her in the “Excellent” category. Scores that fall into the “Below Average” or “Poor” ranges for one’s age and sex may indicate a need to improve muscular endurance. Consistently achieving a score in the “Good” or “Excellent” categories suggests a strong level of upper-body fitness, which is associated with better cardiovascular health outcomes.