How Many Push-Ups Should You Be Able to Do Based on Your Age?
Push-ups are a classic exercise that many of us have come to know and love—or maybe dread! They’re an excellent way to strengthen your chest, arms, shoulders, back, and core. But have you ever wondered how many push-ups you should be able to do based on your age? Let’s break it down!
Push-Up Age-Based Guidelines
When it comes to fitness, there’s no one-size-fits-all answer. However, there are some age-based guidelines that can help you gauge your fitness level. Here’s a quick look at how many push-ups women of varying ages should aim for:
| Age Group | Recommended Push-Ups |
|---|---|
| Teens | 10-15 |
| 20s | 10-15 |
| 30s | 10-15 |
| 40s | 8-12 |
| 50s | 6-10 |
| 60s | 5-8 |
| 70s and Up | 3-5 |
These numbers aren’t set in stone, but they provide a rough idea of what’s considered average for women in different age groups.
Push-Up Pointers
Now that you know how many push-ups to aim for, let’s discuss how to perform them correctly. Here are some key pointers to keep in mind:
- Get Your Chest Low
Aim to bend your elbows to about 90 degrees. The lower you go, the more effective the push-up!
- Don’t Let Your Hips Sag
If your hips sag or stick up too high, you may need to improve your core strength. Consider starting with knee push-ups if necessary.
- Keep Elbows Close
Keeping your elbows close to your sides shifts the load to your chest rather than your shoulders, reducing injury risk.
- Hand Placement
Your hands should be slightly wider than shoulder-width apart. At the bottom of the push-up, your fingertips should be just below your collarbone.
Why Push-Ups Matter
Dr. Vonda Wright, an orthopaedic surgeon, emphasizes that every woman should be able to do at least 11 regular push-ups. This benchmark helps gauge your strength and fitness level.
Fitness experts Freddie Chatt and Adam Clark highlight that push-ups are an excellent way to build overall strength. They help you lift your body weight effectively.
Understanding Your Fitness Journey
Fitness isn’t about meeting a specific number or comparing yourself to others. Lauren Chiron, a menopause and wellbeing expert, points out that broad guidelines can sometimes discourage individuals. You might be navigating hormonal changes or recovering from an injury, so it’s essential to listen to your body.
Instead of viewing push-ups as a pass/fail test, think of them as a personal journey. The goal is to improve over time, not to meet a specific standard overnight.
Expert Tips for Better Push-Ups
To maximize your push-up routine, here are additional tips from fitness professionals:
- Engage Your Core: Keep your core tight throughout the movement to maintain proper form and prevent injury.
- Use a Mirror: If possible, perform your push-ups in front of a mirror to check your form and make adjustments.
- Start Small: If you’re new to push-ups, start with a few reps and gradually increase as you get stronger.
- Mix It Up: Try different push-up variations, such as incline push-ups or wall push-ups, to keep your routine interesting and target different muscle groups.
