Push-Ups by Age: How Many Should You Be Able to Do?

How many push-ups can you manage? And how does that measure up to others in your age group? It’s a question that has spurred curiosity, competition, and maybe a little soul-searching among fitness enthusiasts.

In a playful segment on Thursday morning, "FOX & Friends" hosts Lawrence Jones and Brian Kilmeade faced off in a live push-up challenge, both impressively hitting their age-specific goals. Viewers were even encouraged to send in videos of their own push-up performances, showcasing their strength and determination.

Regis Pagett, founder of R Personal Fitness in New York City, explained that push-ups are a reliable indicator of one’s muscular strength and endurance. He emphasized that while everyone’s body is different, there are general benchmarks based on age. According to data from the Mayo Clinic, here’s the breakdown:

• In your 30s: At least 19 (women) and 21 (men).
• In your 40s: At least 14 (women) and 16 (men).
• In your 50s: At least 10 (women) and 12 (men).
• In your 60s: At least 10 push-ups for both genders.

Weight-bearing exercises like push-ups not only build upper body and core strength but also promote bone density, which becomes increasingly vital as we age. Pagett remarked, "The ability to push yourself off the floor is something many people take for granted, yet it's a fundamental aspect of everyday life."

Push-ups primarily target the chest muscles (pectorals), engage the triceps, and rely on core strength to maintain proper form. In fact, a Harvard study revealed that men who can complete 40 or more push-ups at age 50 reduce their risk of cardiovascular disease by a staggering 96%, compared to those who can manage only 10 or fewer. Every additional push-up beyond 10 further decreases the risk of heart disease, Pagett noted.

For beginners or those looking to gradually increase their push-up count, Pagett suggested modifications like knee push-ups, negative push-ups (lowering the body slowly from a tall plank), or incline push-ups using an elevated surface. Additionally, incorporating chest presses, chest flies, or tricep extensions into your gym routine can build the necessary strength.

So, whether you're a push-up pro or just getting started, it’s clear that this simple yet powerful exercise offers a wealth of benefits for both your body and your health.