The pushup is a standard, accessible measure of relative upper body strength and endurance, targeting the chest, shoulders, and triceps, while also engaging the core musculature. It provides a quick snapshot of an individual’s ability to handle their own body weight. The number a woman “should” be able to do depends on her age, current fitness background, and specific training goals. The ultimate number is variable, serving more as a benchmark for personal progress than a fixed requirement for overall health.
Proper Pushup Form
A repetition only counts toward a fitness standard when performed with the correct technique. Proper form is foundational to any benchmark assessment. The starting position requires a straight body line, known as a plank, extending from the heels through the hips and shoulders. Engaging the core and glutes prevents the lower back from sagging or the hips from piking upward throughout the movement.
For a standard pushup, the hands are typically placed slightly wider than the shoulders. As the body lowers toward the floor, the elbows should bend to roughly a 90-degree angle, or the chest should descend within a few inches of the ground. The elbows should not flare out completely to the sides but should instead point backward at approximately a 45-degree angle to the torso.
The repetition is completed when the body is pushed back up to the starting plank position with the arms fully extended. Any break in the straight body line, such as a sag in the hips or a failure to reach the required depth, disqualifies the repetition in a formal fitness test. Maintaining a full range of motion ensures the exercise provides a true measure of strength and muscular endurance.
Benchmarks Based on Age and Fitness Level
Standardized fitness assessments provide numerical ranges that help categorize pushup performance across different age groups. For women between the ages of 20 and 29, a performance level considered “Good” typically falls in the range of 25 to 34 continuous repetitions, with an “Average” performance being 15 to 24 pushups. Falling below 15 repetitions suggests a need for targeted strength improvement.
For the 30-to-39 age range, the standard for “Good” performance often starts around 20 repetitions, with the “Average” range being 12 to 19 pushups. These targets adjust downward with age due to physiological changes, including a gradual decline in muscle mass. For the 40-to-49 age group, completing 15 to 24 repetitions is often seen as a “Good” score, and 8 to 14 is considered “Average”.
In the 50-and-over age bracket, maintaining upper body strength is important for functional fitness. For women aged 50 to 59, a “Good” performance is often cited as 10 to 19 repetitions, with the “Average” expectation being 7 to 10 pushups. For women aged 60 and older, the ability to perform 5 to 11 full pushups is an indicator of preserved muscular strength and physical capability.
Scaling the Exercise for All Abilities
Individuals who are not yet able to perform the standard number of full pushups can use scaling options to build foundational strength progressively. These modifications work by adjusting the angle of the body relative to gravity, which decreases the percentage of body weight being lifted. The simplest modification is the wall pushup, where the body is nearly upright, making the exercise easier and allowing the user to focus purely on form.
A more challenging step involves incline pushups, using a sturdy elevated surface like a bench, box, or railing. The higher the surface, the easier the pushup, allowing the user to incrementally decrease the incline as strength increases. This modification maintains the straight-body plank position, which is essential for core engagement, and trains the correct movement pattern.
The knee pushup is another common modification. However, it is less effective at training the full-body tension required for a standard pushup because it introduces a hinge point at the knee. Regardless of the chosen variation, the goal is always to maintain proper form and full range of motion. Consistent practice with a scaled version builds the necessary strength to eventually transition to the standard floor pushup.
Training Methods to Boost Your Repetitions
For those who can already perform some full pushups and wish to increase their total number, specific training methods stimulate gains in muscular endurance. One effective technique is increasing training frequency by performing multiple sets throughout the day, known as “greasing the groove”. This high-volume approach keeps the muscles stimulated without causing excessive fatigue, leading to rapid neurological and strength adaptations.
Incorporating negative, or eccentric, repetitions is another strategy for building strength past a plateau. This involves focusing solely on the lowering phase of the pushup, taking four to six seconds to descend slowly to the floor. After reaching the bottom, return to the starting position in a modified way or stand up to repeat the slow descent. Muscles handle more weight during the eccentric phase, which helps overload the fibers and prepares them for the full movement.
Progressive overload can be achieved by using resistance bands or a weighted vest to increase difficulty once high repetitions are mastered. Supplementary exercises, such as dumbbell chest presses, target the same primary muscle groups (pectorals and triceps) with external resistance. This directly contributes to increased pressing power. These strategies, combined with consistency, help push past the current repetition ceiling.