Ilaria Rosella Pagliaro Push-ups are not only a muscle exercise, but also an indicator of cardiovascular health: here are the new reference values and how to increase the number of push-ups in a few weeks with the right method
@Canva
Push-ups are one of the most effective and accessible bodyweight exercises out there. Known in Italian as piegamenti sulle braccia, they target the chest, shoulders, triceps, core, and even back muscles. Best of all? You can do them anywhere, no equipment needed.
But there’s one question that keeps coming up: how many push-ups should you be able to do to be considered fit?
According to a study by Harvard Medical School, men in their 40s and 50s who could do 40 push-ups or more had a significantly lower risk of developing cardiovascular disease compared to those who could manage fewer than 10. That makes push-ups not just a fitness benchmark, but a powerful indicator of overall health.
Updated chart: how many push-ups you should be able to do by age and sex
These numbers are based on international benchmarks, including those from the American College of Sports Medicine and the Presidential Fitness Program. The counts refer to full, correctly executed push-ups—back straight, core engaged, full range of motion down to the floor and back up to plank.
Men – Full push-ups performed consecutively
| Age | Excellent | Good | Average | Poor |
|---|---|---|---|---|
| 20–29 | Over 54 | 44–54 | 30–43 | Under 30 |
| 30–39 | Over 44 | 35–44 | 20–34 | Under 20 |
| 40–49 | Over 39 | 29–39 | 15–28 | Under 15 |
| 50–59 | Over 34 | 25–34 | 10–24 | Under 10 |
| 60+ | Over 29 | 20–29 | 6–19 | Under 6 |
Women – Full push-ups or modified (on knees)
| Age | Excellent | Good | Average | Poor |
|---|---|---|---|---|
| 20–29 | Over 48 | 30–48 | 15–29 | Under 15 |
| 30–39 | Over 39 | 25–39 | 10–24 | Under 10 |
| 40–49 | Over 34 | 20–34 | 6–19 | Under 6 |
| 50–59 | Over 29 | 15–29 | 5–14 | Under 5 |
| 60+ | Over 19 | 5–19 | 2–4 | Under 2 |
These are statistical averages. If you’re above average, you have solid muscular endurance. If you’re below, it doesn’t mean you’re unhealthy—it just means you’ve got room to grow.
Why push-ups matter for more than just muscles
Besides boosting strength, push-ups support cardiovascular health, metabolic function, and posture. Here’s what the latest research reveals:
- A study published in JAMA Network Open found that men who could perform over 40 push-ups in one go were 96% less likely to experience heart issues compared to those doing fewer than 10.
- Push-ups stabilize the spine and can help prevent lower back pain.
- They stimulate your resting metabolism, especially when included in HIIT (High-Intensity Interval Training) routines.
- Push-ups are a great gauge of muscular health: if you can do many, chances are you have a strong lean muscle mass.
How to increase your push-up count
Experts suggest a progressive, personalized approach to building up your numbers. Here’s a beginner-friendly plan:
- Weeks 1–2: 3 sets of 8–10 push-ups, 3 times per week
- Weeks 3–4: 4 sets of 12 push-ups, start timing your performance
- weeks 5–6: 5 sets of 15–20 reps, or AMRAP (as many reps as possible) in 1 minute
Mix things up with these variations:
-
Knee push-ups (if you’re just starting out)
-
Clap push-ups (for advanced users)
-
Feet-elevated push-ups (to increase intensity)
Train every other day and maintain an active lifestyle. If you stay consistent, you’ll see results within weeks.
Source: Harvard College
