Pushups are the ultimate test of bodyweight strength, endurance, and discipline. They require no equipment, no gym membership, and can be done virtually anywhere. They have long been a staple in military training, athletic conditioning, and general fitness routines. But how many pushups should you be able to do? That question has a range of answers depending on age, gender, and fitness level. Whether you are aiming to build endurance, impress in a fitness test, or simply challenge yourself, understanding your pushup potential is key to unlocking your true strength.
The Power of Pushups
Pushups are not just about brute force. They measure muscular endurance, core stability, and mental resilience. Performing pushups correctly engages the chest, shoulders, triceps, core, and even legs to some extent. They also serve as an indicator of cardiovascular fitness, particularly when performed at a rapid pace.
For many, pushups are the benchmark of strength. From military recruits to elite athletes to everyday fitness enthusiasts, pushups are the common denominator in upper-body endurance training. They build a foundation for explosive strength and endurance, translating to improvements in activities like lifting, throwing, and even running.
Setting the Standard: How Do You Compare?
When asking, “How many pushups should I be able to do?” the answer depends on a few factors: age, gender, and fitness level. Below are general pushup standards that can help you gauge where you stand.
Men Pushup Standards
| Age | Excellent | Good | Average | Below Average | Poor |
|---|---|---|---|---|---|
| 15-19 | 40+ | 30-39 | 17-29 | 10-16 | 9 or fewer |
| 20-29 | 45+ | 35-44 | 20-34 | 11-19 | 10 or fewer |
| 30-39 | 40+ | 30-39 | 15-29 | 8-14 | 7 or fewer |
| 40-49 | 35+ | 25-34 | 12-24 | 6-11 | 5 or fewer |
| 50-59 | 30+ | 20-29 | 10-19 | 5-9 | 4 or fewer |
| 60-69 | 20+ | 15-19 | 8-14 | 3-7 | 2 or fewer |
| 70+ | 16+ | 10-15 | 6-9 | 3-5 | 2 or fewer |
Women Pushup Standards
| Age | Excellent | Good | Average | Below Average | Poor |
|---|---|---|---|---|---|
| 15-19 | 25+ | 18-24 | 10-17 | 5-9 | 4 or fewer |
| 20-29 | 30+ | 20-29 | 12-19 | 6-11 | 5 or fewer |
| 30-39 | 25+ | 15-24 | 8-14 | 4-7 | 3 or fewer |
| 40-49 | 20+ | 12-19 | 6-11 | 3-5 | 2 or fewer |
| 50-59 | 15+ | 10-14 | 5-9 | 2-4 | 1 or fewer |
| 60-69 | 12+ | 8-11 | 4-7 | 2-3 | 1 or fewer |
| 70+ | 10+ | 6-9 | 3-5 | 1-2 | 0 |
Why Your Pushup Count Matters
Pushups are more than just an upper-body exercise; they reflect your overall fitness. A high pushup count correlates with strong core stability, muscle endurance, and even heart health. In fact, studies have shown that individuals who can perform a higher number of pushups have a lower risk of cardiovascular disease.
Additionally, pushups are an excellent indicator of functional fitness. Unlike isolated weightlifting movements, pushups require coordinated muscle activation. If your pushup count is low, it may indicate weaknesses in your chest, shoulders, or core that need attention.
How to Improve Your Pushup Count
If your current pushup count is below your target, don’t be discouraged. With consistency and proper technique, you can dramatically increase your reps. Here’s how:
Master the Form – Quality over quantity. Ensure your body is in a straight line, your core is engaged, and your chest lowers to at least 90 degrees.
Train Smart – Incorporate different pushup variations like incline pushups, knee pushups, and diamond pushups to build strength progressively.
Build Endurance – Perform multiple sets with short rest periods to push your muscular endurance.
Increase Volume Gradually – Add a few pushups every week to challenge yourself.
Engage Core and Legs – A strong core supports your upper body and prevents fatigue.
Use a Pushup Program – Follow a structured plan like the “100 Pushups Challenge” to steadily improve.
The Mental Game: Pushing Beyond Limits
Pushups test more than just your body—they test your mind. It’s easy to stop when your muscles burn, but true progress comes from pushing past that discomfort. Mental toughness plays a critical role in endurance-based exercises. Visualizing your success, focusing on breathing, and setting mini-goals within a workout can all help you break through performance plateaus.
For those training for military fitness tests, sports performance, or simply personal improvement, the mindset of perseverance is just as important as physical conditioning. Each pushup represents determination, commitment, and self-improvement.
How Many Should YOU Aim For?
Your goal depends on your fitness aspirations. If you are aiming for functional strength, reaching the “Good” category is a solid benchmark. If you want elite fitness, pushing yourself to the “Excellent” range will set you apart. For those recovering from injuries or just starting their fitness journey, even hitting the “Average” level is a strong accomplishment.
If you find yourself in the “Below Average” or “Poor” categories, don’t stress—everyone starts somewhere. The key is progress, not perfection. Aim to improve by just a few pushups per week, and in no time, you’ll be surpassing your previous limits.
The Challenge: Can You Improve?
The beauty of pushups is that there is always room to improve. No matter your current level, the challenge remains the same: to be better than you were yesterday. Set a goal. Track your progress. Push beyond your comfort zone. Whether you’re 18 or 70, your body is capable of more than you think.
So drop down, test yourself, and start building a stronger version of you. Because in the end, it’s not about how many pushups you should do—it’s about how many pushups you can do when you push yourself beyond your limits.
