How many push-ups should I be able to do?

It depends on your age and sex, and the gap is wide: 25 push-ups in one set is only average for a man in his twenties, but excellent for a man past 40. Women's bands sit lower at every age. Enter your age, sex and reps in the test above to see exactly where you land — it covers ages 20 to 60 and over.

How often should I take the push-up test?

Retest every 4-6 weeks. This gives your body enough time to adapt to training and show measurable improvement. Testing too frequently can be discouraging and doesn't reflect real progress.

What's the proper form for the push-up test?

Start in a high plank with hands shoulder-width apart, body in a straight line from head to heels. Lower until your chest is fist-height from the floor (elbows at 90 degrees), then push back up fully. No sagging hips, no partial reps.

Can push-ups really predict heart health?

Yes. A 2019 study from Harvard tracked over 1,100 firefighters for 10 years and found that push-up capacity was a stronger predictor of cardiovascular risk than treadmill testing. Those who completed 40+ push-ups had 96% fewer cardiovascular events.

I can't do a single push-up. Where do I start?

Start with incline push-ups — place your hands on a sturdy elevated surface like a counter or bench. As you get stronger, gradually lower the surface until you reach the floor. Wall push-ups, then knee push-ups on a bench, are also valid progressions.

Should I do push-ups every day?

Not necessarily. Your muscles need recovery time to grow stronger. Training push-ups 3-4 days per week with rest days in between is optimal for most people. Daily push-ups at low intensity (greasing the groove) can work, but avoid going to failure every day.

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How Many Push-Ups Should You Be Able to Do?

Enter your age, sex and how many reps you managed — you get your rating, your percentile, and the exact numbers to beat for your age group.

How to Take the Test, and What Your Score Means

One set, no equipment, no clock — the push-up test is the simplest honest read on your upper body. What makes the number mean something is the comparison: the same score can be below average at 25 and excellent at 55.

What your score measures

Push-ups measure how long your chest, shoulders, and triceps can sustain repeated effort against gravity. This is different from maximal strength — it reflects your ability to perform work over time, which is more relevant to daily activities and sports.

Upper body strength

Your push-up count correlates with overall upper body pressing strength. Research published in the Journal of Strength and Conditioning shows that push-up performance is a valid predictor of bench press capacity relative to body weight.

How to perform the test

Start in a high plank position with hands shoulder-width apart. Lower your chest until your elbows reach 90 degrees, then push back up. Count every full repetition without rest pauses. Stop when you can no longer maintain proper form or need to rest.

Improve your push-ups with guided programs

Puna offers structured bodyweight training programs that progressively build your push-up strength. Track your reps, earn XP, and level up.

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Push-Up Standards by Age and Sex

The table below shows normative push-up data based on guidelines from the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA). It covers healthy adults from age 20 to 60 and over — find your row, then read across to see what counts as average, good or excellent for you.

Men

Age	Excellent	Good	Average	Below Avg.	Poor
20-29	36+	29-35	22-28	17-21	0-16
30-39	30+	22-29	17-21	12-16	0-11
40-49	25+	17-24	13-16	10-12	0-9
50-59	21+	13-20	10-12	7-9	0-6
60+	18+	11-17	8-10	5-7	0-4

Women

Age	Excellent	Good	Average	Below Avg.	Poor
20-29	30+	21-29	15-20	10-14	0-9
30-39	27+	20-26	13-19	8-12	0-7
40-49	24+	15-23	11-14	5-10	0-4
50-59	21+	11-20	7-10	2-6	0-1
60+	17+	12-16	5-11	2-4	0-1

Your Road to 100 Push-Ups

Your test result is a starting line, not a verdict. The Pushup app turns it into a day-by-day plan that starts where you are — even at zero — and climbs rung by rung: wall push-ups, incline, knees, then the floor. The whole beginner ladder up to 50 push-ups is free.

1
Take a 60-second placement test — the app sets your starting level, from wall push-ups to full sets.
2
Follow short daily sessions, with reps and rest calibrated to your level.
3
Pass a level-up test to climb — and repeat until you hit 100 push-ups.

Start the free plan

Why Push-Ups Matter for Your Health

Push-ups are more than a gym exercise. A landmark 2019 Harvard study found that men who could do 40+ push-ups had a 96% lower risk of cardiovascular events compared to those who could do fewer than 10.

Zero equipment needed — you can do them anywhere, anytime, with no gym membership or gear
Full body engagement — push-ups activate your chest, shoulders, triceps, core, and even your glutes and quads
Core stability — maintaining a rigid plank position throughout the movement strengthens your entire midsection
Functional strength — pushing movements are fundamental to everyday activities like getting up from the floor or pushing a door
Cardiovascular health — compound bodyweight movements elevate your heart rate and improve circulatory fitness
Bone density — weight-bearing exercises like push-ups stimulate bone growth and help prevent osteoporosis
Better posture — strengthening the chest and upper back muscles helps counteract the effects of prolonged sitting
Mental resilience — progressive push-up training builds discipline and confidence that transfers to other areas of life

How to Improve Your Push-Up Count

1Train push-ups 3-4 times per week — frequency matters more than volume for building endurance
2Use progressive overload: add 1-2 reps per session or reduce rest time between sets
3Prioritize form over numbers — a half push-up does not count. Full range of motion builds real strength
4Add variations like wide grip, diamond, and incline push-ups to target different muscle groups and prevent plateaus
5Practice slow negatives (3-5 seconds down) to build eccentric strength, especially if you struggle with full push-ups
6Rest at least 48 hours between intense push-up sessions to allow muscle recovery and growth
7Try 'greasing the groove' — do small sets of push-ups throughout the day, staying far from failure
8Breathe properly: inhale on the way down, exhale forcefully on the way up. Never hold your breath

Push-Up Myths Debunked

"Push-ups are only for your chest"

Push-ups are a compound exercise that works your chest, anterior deltoids, triceps, serratus anterior, and core simultaneously. Variations like wide push-ups emphasize the chest, while close-grip targets the triceps more.

"You need to do 100 push-ups a day to see results"

Quality beats quantity. Research shows that 3-4 sets of challenging push-ups, 3 times per week, is more effective for strength gains than daily high-volume training. Progressive overload — not arbitrary numbers — drives adaptation.

"Push-ups are bad for your shoulders"

When performed with proper form, push-ups actually strengthen the rotator cuff and shoulder stabilizers. Problems arise from poor form — flared elbows, sagging hips, or excessive range of motion. Keep elbows at about 45 degrees to your body.

"Women can only do knee push-ups"

This is an outdated and inaccurate stereotype. Many women can perform standard push-ups, and those building toward them should use incline progressions (hands elevated on a bench) rather than knee push-ups, which alter the movement pattern.

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Frequently Asked Questions

How many push-ups should I be able to do?: It depends on your age and sex, and the gap is wide: 25 push-ups in one set is only average for a man in his twenties, but excellent for a man past 40. Women's bands sit lower at every age. Enter your age, sex and reps in the test above to see exactly where you land — it covers ages 20 to 60 and over.
How often should I take the push-up test?: Retest every 4-6 weeks. This gives your body enough time to adapt to training and show measurable improvement. Testing too frequently can be discouraging and doesn't reflect real progress.
What's the proper form for the push-up test?: Start in a high plank with hands shoulder-width apart, body in a straight line from head to heels. Lower until your chest is fist-height from the floor (elbows at 90 degrees), then push back up fully. No sagging hips, no partial reps.
Can push-ups really predict heart health?: Yes. A 2019 study from Harvard tracked over 1,100 firefighters for 10 years and found that push-up capacity was a stronger predictor of cardiovascular risk than treadmill testing. Those who completed 40+ push-ups had 96% fewer cardiovascular events.
I can't do a single push-up. Where do I start?: Start with incline push-ups — place your hands on a sturdy elevated surface like a counter or bench. As you get stronger, gradually lower the surface until you reach the floor. Wall push-ups, then knee push-ups on a bench, are also valid progressions.
Should I do push-ups every day?: Not necessarily. Your muscles need recovery time to grow stronger. Training push-ups 3-4 days per week with rest days in between is optimal for most people. Daily push-ups at low intensity (greasing the groove) can work, but avoid going to failure every day.