How Many Push-Ups Should You Aim to Perform?

Push-ups are one of the most effective bodyweight exercises, building strength in your chest, arms, shoulders, and core. But how many push-ups should you be able to do? Whether you're aiming to gauge your fitness level or improve your upper-body endurance, understanding average push-up standards for your age and gender can help.

Average Push-Up Standards

The average number of push-ups varies based on age and gender. Below are benchmarks for adult men and women according to fitness norms.

Adult Women

Women performing fewer than these ranges may need to focus on improving muscular endurance.

Adult Men

For men, scores below these averages indicate areas for improvement in upper-body strength.

How to Improve Your Push-Up Score

If you’re struggling to meet the averages or want to increase your push-up count, here’s how to build strength and endurance:

1. Perfect Your Form

Proper form ensures maximum efficiency and reduces injury risk.

• Begin in a high plank with hands slightly wider than shoulder-width.

• Keep your core and glutes engaged, forming a straight line from head to heels.

• Lower your chest toward the floor while maintaining a 45-degree angle with your elbows.

• Push back up to the starting position.

2. Build Strength With Variations

Incorporate these exercises to target the muscles used in push-ups:

• Wall Push-Ups: A beginner-friendly option to build strength.

• Single-Arm Dumbbell Chest Press: Strengthens the chest and core.

• Plank With Arm Reach: Enhances core stability.

3. Add Advanced Push-Up Variations

Challenge yourself with these progressions:

• Knee Push-Ups: A step up from wall push-ups for beginners.

• Decline Push-Ups: Elevating your feet increases resistance.

• Weighted Push-Ups: Adds difficulty by increasing load.

4. Rest and Recover

Overdoing push-ups daily can lead to overuse injuries and fatigue. Give your muscles at least 24 to 48 hours to recover between sessions to rebuild stronger fibers.

Benefits of Push-Ups

Push-ups are a full-body exercise that works multiple muscle groups, including:

• Chest (pectorals)

• Shoulders (deltoids)

• Arms (biceps and triceps)

• Core and glutes

They also promote functional strength for everyday tasks like lifting and carrying.

Heart Health Connection

A February 2019 study in JAMA Network Open found that men who could perform more than 40 push-ups were significantly less likely to develop heart disease over a 10-year period compared to those who could only do 10 or fewer.

Final Tips

Push-ups are a simple, effective way to track and improve your fitness. Focus on form, build strength gradually, and aim for consistency. If you have any existing shoulder, wrist, or elbow injuries, consult a healthcare provider before adding push-ups to your routine.

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