Even for seasoned gym-goers, finishing a set of push-ups can feel like a struggle. However, push-ups are a strong indicator of overall strength, particularly upper body fitness. Beyond looking impressive, working your chest, shoulders, core, and triceps helps with carrying heavy luggage, improving posture, easing joint pain, and recovering from a fall. At 66, Simon Cowell reportedly does up to 1,000 push-ups daily. But what is the ideal number for your age? We spoke to two personal trainers to find out.
Push-Up Goals by Age
In Your 20s
Personal trainer Joseph Webb emphasizes that form, body weight, training history, and physical limitations matter more than the number of reps. A perfect kneeling push-up is a meaningful achievement if full push-ups aren't possible. For men in their 20s, the average range is 30 to 43 push-ups, with 30 to 54+ considered excellent. For women, the average is 15 to 29, with 14 to 48+ as excellent. Webb stresses that a slow, full-range push-up with a neutral spine is more valuable than chasing high numbers with poor form.
In Your 30s
For men in their 30s, aim for 20 to 34 push-ups on average, or 22 to 44+ for excellent. For women, the average is 10 to 24, with 10 to 39+ as excellent. Webb advises using age-based benchmarks as targets, not evaluations, and building strength gradually.
In Your 40s
Men in their 40s should target 15 to 28 push-ups on average, or 15 to 39+ for excellent. Women should aim for 6 to 19, or 6 to 34+ for excellent. Personal trainer Scott Harrison notes that age doesn't necessarily limit push-up capacity if you've trained consistently since your 20s. Maintaining fitness can keep you just as capable in your 40s, 50s, and 60s.
In Your 50s
For men in their 50s, the average is 10 to 24 push-ups, with 10 to 34 as excellent. Women should aim for 3 to 14, or 3 to 25+ for excellent.
60 and Over
For those aged 60 and above, men should target 6 to 19 push-ups, or 6 to 29+ for excellent. Women should aim for 1 to 12, or 1 to 24+ for excellent.
Why Push-Ups Are a Good Fitness Measure
Scott Harrison cautions that doing 1,000 push-ups daily, even in sets of 100, can lead to joint pain and repetitive strain injuries. However, regular exercise is non-negotiable for maintaining mobility and independence. Even a 10-minute workout contributes to long-term health, and walking is an underrated form of exercise that burns fat and benefits heart and lungs. A strong push-up at any age is a sign of overall health.
Six-Week Push-Up Improvement Plan
Weeks 1 and 2
Start each session with a manageable set, stopping before form declines. Follow with two or three sets at a comfortable number. If full push-ups are difficult, use raised hands on stairs, a kitchen counter, or bench, or drop to your knees. Move slowly and controlled, keeping your body in a straight line.
Weeks 3 and 4
As push-ups become easier, increase the challenge. Open with a stronger set, then follow with easier sets at a repeatable number. If using raised hands, lower them slightly. Focus on controlled reps rather than high numbers.
Weeks 5 and 6
Improve your best set by one or two reps each time. Slow the lowering phase or pause at the bottom to increase difficulty without straining joints. Rest well between sets and stop if technique slips. Good form matters more than quantity. Most people see clear improvement in strength and confidence by the end.
