Push-ups are a great exercise to practice throughout your life. They keep your upper body and core in shape for functional things like getting up and down from the floor and being able to push heavy loads. Considering your age and gender, let’s see if you’re able to complete the recommended number of push-ups in one minute.
How to set-up for this test
Men
Gentlemen, get in the military push-up position which is balancing on the balls of both feet with hands shoulder width apart, elbows pointing out to the sides. Basically, set yourself up like you are going into plank position. Make sure your bottom isn’t sticking up in the air or sagging down toward the floor. Next, bend your elbows out to the sides as you lower your body toward the floor, then return to the starting position – that is one repetition.
Women
Ladies, you will do a modified push-up for this test. First get into a kneeling plank position. Make sure your bottom isn’t sticking up in the air or sagging down to the ground. Place hands shoulder width apart, bend your elbows out to the sides as you lower your body to the floor, then return to the starting position. That is one repetition.
OK, now set a timer for one minute and count how many push-ups you can do. Ready, set, go.
| Age | 20-29 | 30-39 | 40-49 | 50-59 | 60+ |
| Males Military Push-ups | 35-44 | 24-34 | 20-29 | 15-24 | 10-19 |
| Females Modified Push-ups | 17-33 | 12-24 | 8-19 | 6-14 | 3-4 |
How did you do? Are you doing push-ups like someone decades younger than you, or is this something you need to work on? If you’re in the latter category, read on to learn ways that you can work up to achieving your goal.
Push-ups limited by weakness
If you weren’t able to get to the recommended number for your age or couldn’t maintain the push-up position, there are a few options to safely build up your strength.
Can’t do military push-ups
This is one of the easiest modifications. Simply start with modified push-ups with knees on the floor. Work up to your goal number of reps like this, then start to build up your military push ups starting with fewer repetitions. Practice 2-3 days per week and soon enough you will be there!
Can’t maintain the push-up position
There are so many things I love about this picture. He’s exercising in the great outdoors. If I were to guess, he’s going to jump in the ocean for a cold plunge after this. But, I digress, the thing I love the very most is that he isn’t afraid to modify the heck out of his push-ups. He can’t do a military push-up or a even a modified push-up, and he doesn’t care. He’s going to rock what he can do, which is finding an elevated surface to push-up from.
The higher the surface you choose, the easier the push-up. Find the level where you can achieve the recommended number of push-ups for your age and gender. When that becomes easy, move to a lower surface and work up your reps there. Before you know it, you will be pushing up from the floor!
Can’t do the number of reps for your age and gender
If you’re able to do a push-up, but can’t achieve the number of repetitions, keep working on it. You should build strength fairly quickly if you are consistent with it either daily or at least 2-3 days per week.
Push-ups limited by pain
Muscle soreness and fatigue is normal when trying to build strength. But, if you are experiencing pain anywhere in your body when trying to exercise, it’s time to make an appointment with your physical therapist.
In the meantime, you can try these modifications for common pain points.
Wrist pain
If you have wrist pain in the push-up position, you can modify by either placing a wedge or towel underneath your wrists, hold onto dumbbells, or make fists.
Shoulder pain
Use an elevated surface to modify your push-ups if you have any shoulder pain. Minimizing the effects of gravity and your body weight can help ease the strain on your shoulders.
We hope next time you test yourself on this wellness benchmark, you’re stronger and achieving your push-up goals!
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