Push-Up Benchmarks by Age: How Many Should You Be Able to Do?
Even for seasoned gym-goers, finishing a set of push-ups can feel like a challenge. However, push-ups are a strong indicator of overall strength, particularly upper body fitness. They not only build chest, shoulders, core, and triceps but also help with daily tasks like carrying heavy luggage, improving posture, reducing joint pain, and aiding recovery after a fall. At 66, Simon Cowell reportedly does up to 1,000 push-ups daily—impressive, but what’s the ideal number for you? We spoke to two personal trainers to determine age-based push-up ranges and a plan to improve.
Push-Ups in Your 20s
Personal trainer Joseph Webb emphasizes that form, bodyweight, training history, and physical limitations matter more than sheer numbers. A perfect kneeling push-up is a great starting point. For men in their 20s, the average range is 30–43 push-ups, with 30–54+ considered excellent. For women, the average is 15–29, with 14–48+ being excellent. Joseph warns against sacrificing form for quantity, as poor mechanics can lead to injury.
Push-Ups in Your 30s
In your 30s, Joseph recommends men aim for 20–34 push-ups on average (22–44+ for excellent), and women 10–24 (10–39+ for excellent). He stresses that quality trumps quantity, and age benchmarks should be targets, not judgments.
Push-Ups in Your 40s
For those in their 40s, Joseph suggests men target 15–28 push-ups (15–39+ excellent) and women 6–19 (6–34+ excellent). Trainer Scott Harrison notes that consistent training since younger years can maintain performance, making age less of a factor.
Push-Ups in Your 50s
In your 50s, Joseph recommends men aim for 10–24 push-ups (10–34 excellent) and women 3–14 (3–25+ excellent).
Push-Ups at 60 and Over
For those 60 and above, men should target 6–19 push-ups (6–29+ excellent) and women 1–12 (1–24+ excellent).
Why Push-Ups Measure Fitness
Scott Harrison warns that doing 1,000 push-ups daily, even in sets, can strain joints and cause repetitive injuries. However, regular exercise is non-negotiable for maintaining mobility and independence. Even short workouts contribute to long-term health, and walking is an underrated form of exercise. A strong push-up is a reliable sign of overall health.
Six-Week Plan to Improve Push-Ups
Weeks 1–2: Start with a manageable set, stopping before form falters. Do 2–3 more sets at a comfortable rep count. If full push-ups are tough, elevate hands on a stair, counter, or bench, or drop to knees. Move slowly and control the descent.
Weeks 3–4: As push-ups get easier, begin with a challenging set, then follow with easier sets. Lower the elevation if needed. Focus on controlled reps.
Weeks 5–6: Improve your best set by 1–2 reps. Slow the lowering phase or pause at the bottom to increase difficulty without joint strain. Rest well between sets and stop if technique slips. Good form matters more than quantity.
