The viral “11 push-up challenge” is making waves across the internet, especially among women testing their upper body strength.
But should everyone really be able to do 11?
It all started with a podcast
The “11 push-up challenge” was born after longevity expert Dr. Vonda Wright appeared on The Mel Robbins Podcast and claimed that every woman should be able to do 11 push-ups. The statement quickly went viral.
This is a goal
Certified personal trainer Christina Brown says 11 is a great number to aim for, but not everyone needs to hit it.
What’s more important is tracking your progress and building strength over time.
Age and gender matter
Push-up standards vary by age. For women in their 20s, 11–15 push-ups is considered average. In their 30s, it’s 9–13; in their 40s, 6–10; and in their 50s, 4–7.
Your push-up goals should reflect your age and fitness level.
Doing more than average
Exceeding the average for your age group is an excellent indicator of physical fitness and strength. For example, 12 or more push-ups is exceptional for women over 50.
Push-ups benefit more than just muscles
Push-ups don’t just tone your arms – they strengthen bones, improve cardiovascular health, and help fight off the effects of aging, especially for post-menopausal women.
They help prevent muscle loss with age
Starting in your 30s, you naturally lose 3–8 % of your muscle mass each decade.
Regular push-ups can help counteract that loss, reducing the risk of falls, fractures, and chronic diseases.
Push-ups could be a heart health marker
A 2019 study from JAMA Network Open found men who could do more than 40 push-ups had a lower risk of cardiovascular events than those who couldn’t do 10—suggesting push-up capacity may indicate heart health.
Good form is everything
A proper push-up starts in a high plank. Keep your body in a straight line, lower your chest close to the ground, keep elbows at a 45-degree angle, and don’t lock your elbows at the top.
Skip the knee push-ups
Both experts interviewed said knee push-ups aren’t ideal, since they alter body mechanics too much.
Instead, opt for elevated push-ups using a countertop, table, or bench.
Start where you are
Whether you can do one push-up or five, that’s your starting line. Aim to improve from your current baseline. Progress, not perfection, is the key to lasting strength.
This article is based on information from Health.com.