Have you ever heard that completing 40 push-ups a day can significantly lower the risk of cardiovascular disease? Push-ups are an effective and simple way to measure upper body strength and endurance. Below, we explore how many push-ups you should aim for based on your age, following two distinct standards: military and medical. Let’s start with the military standard.
Military Standard (APFT)
The military has long relied on push-ups as a staple exercise to assess and build physical strength. This straightforward movement tests your ability to stabilize your upper body, core, and arms in unison. The minimum push-up requirement varies depending on your age group.
Ages 7-21: 35 Pushups
For younger individuals, developing a strong upper body early on creates a foundation for both athletic performance and daily tasks. Consistently achieving 35 push-ups at this age signals excellent physical development and prepares you for future fitness goals.
Ages 22-26: 31 Pushups
During your early 20s, your body is typically at its peak for building muscle and endurance. Meeting the goal of 31 push-ups showcases strong upper body muscles and a stable core, reflecting a high level of fitness.
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Ages 27-31: 30 Pushups
In your late 20s and early 30s, maintaining muscle endurance and strength becomes key. Completing 30 push-ups demonstrates balance and consistent training, showcasing your ability to stay fit and active.
Ages 32-36: 26 Pushups
As muscle mass begins to decline slightly with age, the push-up benchmark adjusts accordingly. Successfully performing 26 push-ups reflects ongoing strength and endurance, indicating that you’re staying active and maintaining your physical health.
Ages 37-41: 24 Pushups
Keeping your upper body strong during this age range requires regular physical activity. Hitting the target of 24 push-ups means you’re effectively countering the effects of aging and staying fit for everyday activities.
Ages 42-46: 21 Pushups
By this stage in life, the push-up requirement slightly decreases, but 21 push-ups is still a robust goal. Meeting this standard suggests you’re proactive in maintaining strength and fitness despite natural aging processes.
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Ages 47-51: 16 Pushups
Life can become busier with work and family responsibilities, making fitness harder to prioritize. Nonetheless, completing 16 push-ups at this age signals dedication to staying in shape and meeting military fitness expectations.
Ages 52-56: 11 Pushups
In your 50s, regular exercise is vital to maintain muscle strength and prevent mobility issues. Achieving 11 push-ups reflects an admirable level of fitness and a commitment to staying active.
Medical Standard
The medical standard offers a more moderate guideline focused on overall health rather than military readiness. Push-ups are an excellent indicator of fitness, engaging multiple muscle groups while also testing cardiovascular endurance.
Ages 17-21: 19-34 Pushups
In your late teens and early 20s, achieving between 19 and 34 push-ups signals excellent physical health and sets the stage for a lifetime of fitness.
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Ages 20-29: 17-29 Pushups
For those in their 20s, this range highlights strong muscles and good cardiovascular health. It’s a solid benchmark to maintain your physical fitness and reduce the risk of chronic diseases.
Ages 30-39: 13-24 Pushups
As you enter your 30s, maintaining your fitness becomes increasingly important. Managing 13 to 24 push-ups reflects regular physical activity and helps sustain strength, circulation, and metabolism.
Ages 40-49: 11-20 Pushups
By your 40s, maintaining strength is critical to counter natural muscle decline. Completing 11 to 20 push-ups demonstrates a commitment to health and helps ward off lifestyle-related illnesses.
Ages 50-59: 9-17 Pushups
In your 50s, hitting this range suggests you’re staying ahead of many peers in terms of strength and endurance. Push-ups remain a simple yet effective way to keep your body in shape.
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Ages 60-65: 6-16 Pushups
Though it might seem challenging, managing 6 to 16 push-ups in your 60s is an achievable goal. Reaching this range indicates good physical fitness and helps maintain mobility and independence.
Remember Proper Technique
Whether following the military or medical standard, proper technique is essential for maximizing the benefits and preventing injuries. Keep your back straight, engage your core, and avoid letting your hips sag. Maintain a natural angle for your elbows and keep them close to your body. Focus on quality over quantity to ensure each repetition counts.
Information found on dagens.com
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