How Many & Who
How many pushups should I do by age
Discover how many pushups you should do by age, with test methods, age- and gender-based norms, and proven strategies to improve performance.
Age- and gender-based push-up norms: what to expect by age
What counts in normative charts
- A countable rep is a full push-up: the torso stays in a straight line from head to heels, the chest lightly touches or comes close to the floor, then you press back to full extension.
Age groups and typical rep ranges
- Teens (13–19): men 12–30; women 8–20
- Adults (20–39): men 15–40; women 10–25
- Middle-aged (40–59): men 12–30; women 8–20
- Seniors (60+): men 8–15; women 6–12
Interpreting your score by age and gender
- If you’re wondering how many pushups should i do by age, ACSM norms push-ups offer age- and gender-specific benchmarks. Compare your total to your group’s range. Below it? use progressive steps (incline, kneeling, tempo reps). At or above? maintain with steady form to preserve technique.
Push-up testing formats and scoring by age and gender
Test formats you can run by age
- Timed push-ups: perform as many correct push-ups as you can in 60 seconds (adjust to 30 or 90 seconds if needed for younger or older groups).
- Max-rep push-ups: stop only when form fails or you can’t complete a rep with strict technique.
- Tempo push-ups: use a steady cadence (for example, 2 seconds down, 1 second hold, 1–2 seconds up); count reps completed at that tempo.
- Isometric push-ups: hold a fixed position (e.g., elbows at 90 degrees) for a set time, then compare hold duration.
Scoring
- Timed/max-rep: total reps completed.
- Tempo: reps completed at the prescribed tempo, plus notes on any form deviations.
- Isometric: hold time in seconds; report any fatigue or form changes.
Interpretation, benchmarks, and tools
- Compare your results to ACSM norms by age and gender, using a push-up test calculator by age or printable tables.
- Look for your percentile or benchmark category and set goals to move up over time.
Age- and fitness-level progressive programs, safety, and practical resources
Age-appropriate progressions
- Teens: wall → incline → knee push-ups; form first.
- Adults: incline → standard; add tempo to advance.
- Seniors: wall → chair/incline; advance to knee if tolerated.
Modifications for injuries and limitations
- Modified push-ups by age and fitness level: wall, incline, knee.
- For shoulders/elbows: limit range, adjust hand position.
- Use tempo and pauses; progress slowly.
Safety and injury prevention during testing
- Warm up 5–10 minutes; test on a stable surface; keep spine neutral; stop for pain, dizziness, or loss of control.
Real-world case studies by age
- 13-year-old: wall to incline/knee, 12 reps in 8 weeks.
- 32-year-old: 8 to 22 reps in 10 weeks.
- 68-year-old: chair to incline, 12 reps in 12 weeks.
Printable resources: charts and calculators
- Printable charts by age and level; push-up calculator to set targets and track progress.
Frequently asked questions
How many push-ups should I be able to do for my age?
Push-up norms vary by age and gender. For example, teens 13–19 typically reach 12–30 reps (men) or 8–20 (women); adults 20–39: men 15–40, women 10–25; 40–59: men 12–30, women 8–20; 60+: men 8–15 and women 6–12. If you are below your group’s range, use progressive steps like incline or kneeling reps; if you are at or above, maintain with proper form.
How do I test my push-up endurance safely?
Warm up 5–10 minutes and test on a stable surface with a neutral spine. Choose a format such as timed (60 seconds) or max reps, and use tempo if desired. Stop immediately for pain, dizziness, or loss of control.
How can I improve my push-up count?
Follow an age-appropriate progression from your current level (start with wall or incline, then kneeling, then standard). Add tempo and pauses, and track weekly milestones to ensure steady progress.
What is the difference between standard and modified push-ups for age testing?
Standard push-ups are full-range with a straight body line; modified push-ups use wall, incline, or knee to reduce load and accommodate strength levels or injuries.
About the authors
Goran Huskić
Co-founder · Professional basketball player
Goran Huskić is a Serbian professional basketball player — a 6'11" center currently playing for Monbus Obradoiro in Spain's Primera FEB. He won the 2019–20 Basketball Champions League with San Pablo Burgos and has competed professionally across Spain, Germany, Lithuania, Serbia and the United States. He co-founded PUSHapp to bring pro-level training discipline to everyday workouts.
Nikola Janković
Co-founder · Former professional basketball player
Nikola Janković is a former professional basketball player — a 6'9" forward and the 2016–17 ABA League MVP — who played for Partizan, Union Olimpija and Mega, among others. Today he runs a pilates studio and gym focused on strength, mobility and overall wellbeing. He co-founded PUSHapp to make consistent, measurable training simple for everyone.