A push-up is an easy test you can do at home or anywhere with enough space. It challenges several major muscle groups at once, which makes it a quick and useful way to gauge your fitness.
The movement works your chest, shoulders, triceps, and core, and the total number you can manage in one effort has even been noted by the Mayo Clinic as a strong indicator of muscular strength and endurance. Because of that, it is often used as a simple benchmark for people looking to understand where they stand physically.
Beginners can start by kneeling to build strength, although the goal should be to complete each repetition with proper form and without long breaks.
To perform a push-up correctly, lie flat with your hands placed slightly wider than your shoulders and your toes tucked in. Push your body upward until your arms are straight, keeping your back aligned with the floor, then lower yourself in a smooth and controlled motion before repeating.
Fitness experts Freddie Chatt and Adam Clarke shared a breakdown with Women’s Health, outlining how many push-ups women should be able to do at different ages:
- 15 to 19 years old – 18 to 24 push-ups
- 20 to 29 years old – 15 to 20 push-ups
- 30 to 39 years old – 13 to 19 push-ups
- 40 to 49 years old – 11 to 14 push-ups
- 50 to 59 years old – seven to 10 push-ups
- 60 to 69 years old – five to 11 push-ups
- 70 to 79 years old – three to eight push-ups (including kneeling push-ups)
- 80+ years old – 2 to 5 push-ups (including kneeling push-ups)
- Age 25 – 28 push-ups
- Age 35 – 21 push-ups
- Age 45 – 16 push-ups
- Age 55 – 12 push-ups
- Age 65 – 10 push-ups
They also note that these numbers can be a helpful way to measure improvements as you begin or maintain a workout routine, especially if you want a clear sense of progress over time.
Whatever your current results look like, using them as motivation to stay active can make a real difference. Over time, that steady practice can turn into a positive cycle where every bit of effort helps you grow stronger, and you might even reach numbers you never expected — maybe even those of someone much younger.
