Push-ups are one of the most effective bodyweight exercises to build upper body strength, improve endurance, and maintain overall fitness. They don’t require any equipment and offer a simple way to measure your physical capability. But a common question is: “How many push-ups should I be able to do for my age?”
In this article, you’ll find an easy-to-understand guide on average push-up numbers by age, standards for men and women, and practical tips to improve your push-up performance—no matter your starting point.
Why Push-Up Counts Matter
Push-ups engage multiple muscle groups including your chest, shoulders, triceps, and core. They’re often used in fitness tests to assess muscular endurance and upper-body strength. Age can impact performance due to natural changes in muscle mass, joint health, and overall fitness, making age-based benchmarks useful for setting realistic goals.
Average Push-Ups by Age (Male)
Here’s a breakdown of average push-up standards for men by age group. This data reflects the number of consecutive push-ups performed without rest, focusing on general fitness levels:
| Age Range | Excellent | Good | Average | Below Average |
|---|---|---|---|---|
| 20-29 | 45+ | 35-44 | 20-34 | <20 |
| 30-39 | 40+ | 30-39 | 15-29 | <15 |
| 40-49 | 35+ | 25-34 | 12-24 | <12 |
| 50-59 | 30+ | 20-29 | 10-19 | <10 |
| 60+ | 25+ | 15-24 | 8-14 | <8 |
For younger men in their 20s, doing 35-45 push-ups is a solid benchmark. As you move into your 50s and 60s, maintaining 15-30 reps is considered good and reflects healthy muscle endurance.
Average Push-Ups by Age (Female)
Women have different physiological baselines, and the following chart helps track progress:
| Age Range | Excellent | Good | Average | Below Average |
|---|---|---|---|---|
| 20-29 | 35+ | 25-34 | 15-24 | <15 |
| 30-39 | 30+ | 20-29 | 12-19 | <12 |
| 40-49 | 25+ | 15-24 | 8-14 | <8 |
| 50-59 | 20+ | 12-19 | 6-11 | <6 |
| 60+ | 15+ | 10-14 | 5-9 | <5 |
Push-ups can be done on the knees or inclined for beginners, with the goal of progressing to standard push-ups as strength improves.
1-Minute and 2-Minute Push-Up Test Standards
Some fitness assessments use timed push-up tests:
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1-Minute Push-Up Test (Men):
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30-40 reps = Good
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41+ reps = Excellent
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1-Minute Push-Up Test (Women):
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20-30 reps = Good
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31+ reps = Excellent
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2-Minute Military-Style Standard (Men):
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60-80 reps = Above Average
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80+ reps = Excellent
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These short, intense tests are popular in military, law enforcement, and sports fitness evaluations.
Push-Up Percentiles and Fitness Norms
Fitness organizations often use percentiles to assess push-up performance:
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Top 10% (Excellent): Significantly higher than average reps.
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Middle 50% (Average): Typical for your age group.
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Bottom 25% (Needs Improvement): Below age norms but a great starting point to build from.
Percentile-based results offer more personalized tracking, especially when used in repeated fitness assessments over time.
Personal Reflection: From Struggling with 10 to Hitting 50
Years ago, after a shoulder injury, I could barely manage 10 push-ups. I was frustrated but committed to gradual progress. Starting with incline push-ups, I focused on consistency, proper form, and controlled reps. Within months, I reached 20, then 30. The real breakthrough came from switching to daily mini-sets—5 push-ups per hour—scaling up week by week. Eventually, I comfortably hit 50 reps in a single set. This personal journey reinforced that with consistency, even modest beginnings can lead to impressive strength gains—regardless of age.
Tips to Improve Your Push-Up Count
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Focus on Form: Maintain a straight line from head to heels, engage your core, and avoid sagging hips.
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Start Small: Begin with modified push-ups (knees or incline) if standard push-ups are too challenging.
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Frequency Wins: Doing smaller sets more frequently often builds endurance faster than occasional big sets.
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Rest and Recover: Muscles grow during recovery—train push-ups 3-4 times per week, not daily at maximum effort.
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Add Variety: Mix in incline, decline, and diamond push-ups to build overall strength.
Conclusion: Set Goals That Evolve With You
Push-up ability naturally changes with age, but it’s never too late to improve. Use these charts to track progress, set realistic goals, and challenge yourself incrementally. Whether you’re aiming for 20 solid reps or pushing towards 100, consistent effort and smart training can lead to noticeable gains in strength, endurance, and confidence.
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