Push-ups are one of the simplest ways to test your strength and fitness, requiring no kit and very little space. The bodyweight move has long been a favourite of everyone from calisthenics fans to bootcamp devotees – but how many should you actually be able to do?
Rather than chasing arbitrary numbers, these decade-by-decade benchmarks, based on a 2-minute test, give you a clearer picture of how your upper-body strength stacks up over time – and where you should be aiming.
Push-Up Benchmarks (2-Minute Test)
Reps must be strict. Each decade sees a drop of around 5 reps, reflecting natural changes in muscle mass, recovery and joint tolerance. Using that as a baseline, here’s how the benchmarks shift with age:
- 20s: 65 reps
- 30s: 60 reps
- 40s: 55 reps
- 50s: 50 reps
- 60s: 45 reps
- 70+: 40 reps
These benchmarks are recommended by coach Alain Gonzalez in a YouTube video where he outlines a series of simple, evidence-informed tests that assess strength and fitness. ‘These are clear benchmarks that tell you exactly where you stand – whether you’re ahead of the curve, average, or falling behind,’ he says.
These Factors Affect Push-Up Ability
- Bodyweight and limb length: Those who are heavier or have longer arms are effectively moving more load through a greater range of motion.
- Training history: If you regularly perform push-ups or similar movements, you’ll likely perform better.
- Technique: Depth, elbow position and core stability all influence how many ‘valid’ reps you can complete, particularly if you’re sticking to strict standards.
- Strength: Muscular endurance, core stability and overall fatigue all come into play.
The Expert Take
High push-up numbers reflect endurance and familiarity with the movement more than maximal strength. It’s a skill you can improve quickly with practice. According to MH Fitness Director Andrew Tracey, ‘A push-up test is a great thing to measure, maintain and progress – simply because it’s so accessible. That said, it’s not the be-all and end-all, so don’t get too caught up in it.’
‘I regularly go through phases of integrating daily high-rep push-ups, and I can double my reps to failure in just a few weeks without anything else in my training improving too much – I’m just getting better at push-ups,’ he says. ‘So set yourself a push-up standard, but don’t get too attached to it.’
