Push-ups are more than just a measure of upper-body strength—they’re a window into your overall health and longevity. Research from Harvard University revealed that middle-aged men who could perform at least 20 push-ups had a significantly lower risk of all-cause mortality over 10 years. Whether you’re in your 20s or your 70s, your ability to do push-ups can reveal important insights about your fitness level and even predict future health risks.
The Push-Up Test: A Health Indicator
Push-ups are a compound exercise that engages multiple muscle groups, including the chest, shoulders, triceps, and core. According to Mary Onyango, a certified personal trainer with over 20 years of experience, push-ups also improve joint stability and bone density—key factors in preventing osteoporosis as we age. Beyond building strength, they boost cardiovascular fitness by increasing heart rate during exercise.
But how many push-ups should you aim for? The number varies by age group. Here’s what Onyango recommends as minimum targets:
- 20s: 15–30
- 30s: 12–25
- 40s: 10–20
- 50s: 8–15
- 60s: 6–12
- 70s: 5–10 (knee push-ups)
- 80s: 3–7 (knee push-ups)
- 90s: 2–5 (knee push-ups)
If you’re struggling to hit these benchmarks, don’t worry—modifications like knee or wall push-ups can help you build strength gradually.
Why Falling Short Matters
If you can’t meet the recommended number of push-ups for your age, it may signal underlying health issues. Low push-up performance often correlates with reduced muscular endurance, poor cardiovascular fitness, or a sedentary lifestyle. For older adults, weak muscles can increase the risk of falls and injuries.
As we age, natural changes like decreased strength and flexibility make it harder to perform traditional push-ups. However, staying active and incorporating strength training can slow these declines. Onyango emphasizes that even small improvements in muscular endurance can have a big impact on overall health.
The Benefits of Push-Ups
Push-ups offer numerous health benefits beyond building muscle:
- Improved Joint Stability: Strengthening muscles around the joints reduces strain and lowers the risk of injury.
- Bone Density Boost: As a weight-bearing exercise, push-ups help combat osteoporosis.
- Heart Health: Push-ups elevate heart rate, improving cardiovascular fitness.
- Balance and Coordination: Stronger core muscles enhance stability, reducing fall risk in older adults.
Getting Started
If you’re new to push-ups or returning after a long break, start with modifications like from your knees. These variations reduce strain while allowing you to focus on proper form. Gradually increase your reps as your strength improves. For added comfort, use a yoga mat or padded surface when performing floor exercises.
Remember: consistency is key. Even if you start with just a few reps, regular practice will lead to noticeable improvements in strength and endurance over time.
Final Thoughts
Push-ups are an efficient and effective way to assess and improve your fitness at any age. Whether you’re aiming for the benchmarks above or just trying to beat your personal best, this simple exercise can help you build strength, boost heart health, and enhance overall well-being.
📸 Photo by Domagoj Bregant:
