The pushup is a foundational bodyweight exercise that measures upper body muscular endurance and core stability. This compound movement engages the chest, shoulders, triceps, and abdominal muscles, serving as a comprehensive metric for functional strength. Evaluating the maximum number of repetitions you can perform using strict form provides a clear benchmark for your current physical fitness level, allowing comparison against established metrics categorized by age and sex.
How to Do a Measurable Pushup
To accurately compare your performance against fitness standards, every repetition must adhere to strict form. Begin in a high plank position with your hands placed approximately shoulder-width apart and fingers pointing forward. Your body must maintain a rigid, straight line from head to heels, requiring constant engagement of the core and gluteal muscles. This prevents the hips from sagging or piking upwards.
A repetition is counted only when you lower your body until your elbows reach a 90-degree angle or less, meaning the chest should almost touch the floor. During the descent, the elbows should track at about a 45-degree angle relative to the torso, not flared out to the sides. The repetition is completed by pushing back up until the arms are fully extended while maintaining the straight body alignment. Failure to meet the full range of motion or breaking the straight body line invalidates the repetition for testing purposes.
Age-Based Fitness Benchmarks
Muscular endurance varies across different age groups and between sexes due to physiological differences in muscle mass and body composition. These metrics are based on the standard, full-range pushup performed with the knees off the ground. Consistently scoring in the average or good range for your age group indicates a solid foundation of upper body muscular endurance.
Benchmarks for Men
For men aged 20 to 29, performing 35 or more consecutive pushups is considered excellent, while 25 to 34 repetitions falls into the good category. The average range for this decade is typically between 15 and 24 repetitions. Men aged 40 to 49 should aim for 15 to 24 repetitions to be considered good, with 10 to 14 repetitions being average. For men over 60, achieving 10 to 14 pushups is considered a good standard.
Benchmarks for Women
The physiological baseline for upper body strength is typically lower for women, leading to different standardized benchmarks. Women aged 20 to 29 who can complete 20 to 29 pushups are considered to have a good level of fitness, with the average performance being between 10 and 19 repetitions. As women age into the 40 to 49 group, a good score is typically 12 to 19 repetitions, while the average range is 6 to 11. Women aged 50 to 59 should aim for 12 to 19 pushups for a good indicator of strength, with 8 to 11 being an average performance.
Training Modifications and Next Steps
Building Foundational Strength
If your current pushup count falls below the average benchmark, focused training modifications can help build the requisite strength. Beginners can reduce the supported body weight by elevating their hands on an incline, such as a sturdy bench or wall. The higher the surface, the easier the exercise becomes, allowing practice of the correct straight-body form while developing strength. Alternatively, performing the pushup with your knees on the ground significantly reduces the load, serving as a transitional movement toward the full version.
Another technique is to focus on the eccentric, or lowering, phase of the movement, known as negative pushups. Slowly lowering yourself to the floor over three to five seconds builds control and muscular strength, even if you cannot yet push back up. Consistent practice with these modified movements prepares the muscles for the full-body pushup. Progress to a lower incline or lift your knees once you can comfortably perform three sets of 12 to 15 repetitions with perfect form.
Advanced Progression
For those who already meet or exceed the excellent benchmarks, progression involves increasing the intensity and complexity of the movement.
Progression methods include:
- Incorporating decline pushups by elevating the feet on a stable surface, which shifts more weight onto the upper body.
- Adding external resistance, such as a weighted vest or a weight plate placed on the upper back.
- Varying the tempo of the movement, such as slowing the descent or adding an explosive push.
- Introducing variations like diamond pushups, which increase the focus on the triceps and inner chest.
For building endurance, breaking down your total number into manageable sets throughout the day, rather than one maximum effort, can lead to faster improvements.