An average healthy adult can do roughly 10 to 30 push-ups, depending on age and fitness.
Averages
A fitness study published in the Journal of Strength and Conditioning Research and other norms suggest typical counts in one set for healthy adults:
- Men 20 to 29: about 22 to 28 is average.
- Men 40 to 49: about 14 to 20.
- Women 20 to 29: about 15 to 20 (full push-ups).
- Women 40 to 49: about 8 to 12.
Cooper Institute norms
The Cooper Institute and ACSM publish percentile tables by age and sex.
Heart health
A 2019 JAMA Network Open study found men who could do 40 or more push-ups had a 96 percent lower risk of cardiovascular events than those who could do fewer than 10.
Improve
Practice 3 times a week, add reps gradually and use incline push-ups to start.
Averages by age and sex
Push up ability varies widely. The Cooper Institute fitness norms, widely used in the US, place the average number for men aged 20 to 29 at about 29 to 35 reps, and for women of the same age at about 15 to 20 when done from the toes. Average numbers drop with age, to about 17 to 21 for men in their 50s and about 6 to 10 for women in their 50s.
Cooper Institute norms
For men aged 20 to 29, the ratings are: excellent 36 or more, good 29 to 35, average 22 to 28, fair 17 to 21, poor 16 or fewer. For women aged 20 to 29: excellent 30 or more, good 21 to 29, average 15 to 20, fair 10 to 14, poor 9 or fewer. Norms differ by age group, and women’s tables are based on knee or full push ups depending on the source.
Heart health link
A 2019 study in JAMA Network Open that followed 1,104 male firefighters for 10 years found that men who could do more than 40 push ups had a 96% lower risk of cardiovascular events than those who could do fewer than 10. The study was observational, and participants were mostly men, so it shows a link and not cause. Push ups are a useful measure of upper body endurance and general fitness.
Muscles worked
Push ups work the chest (pectorals), the front of the shoulders, the triceps, and the core and glutes, which hold the body straight. Using a body weight of about 64% when on the toes, the exercise presses around two thirds of body weight.
Good form
- Hands slightly wider than shoulders, fingers forward.
- Body in a straight line from head to heels, with core tight.
- Lower until the chest is near the floor, with elbows at about 45 degrees from the body.
- Push back up fully without sagging hips.
How to improve
- Start with incline push ups on a bench or wall, then progress to knee push ups, and then full ones.
- Do sets 3 times a week, resting at least a day between sessions.
- Use the “grease the groove” method by doing several submaximal sets throughout the day.
- Add negatives by lowering slowly for 3 to 5 seconds.
- Work on core and triceps with planks and dips.
- Track max reps every 4 weeks. Most beginners gain 5 to 10 reps in 6 weeks.
Cautions
Wrist pain, shoulder pain or any chest pain during exercise should be checked by a doctor.
Reference norms
The Cooper Institute norms for push-ups for men aged 20 to 29 rate 36 or more as excellent, and 22 to 28 as average. For women aged 20 to 29, 30 or more is excellent, and 17 to 22 is average, with knees-down norms often used. Numbers fall with age: for men aged 50 to 59, 24 or more is excellent. A 2019 study of 1,104 firefighters in JAMA Network Open found those able to do over 40 push-ups had 96 percent lower risk of cardiovascular events than those who could do fewer than 10, though the study was observational. Do push-ups with a straight body line, elbows about 45 degrees from the body, and full range. Progress with incline versions and sets of 3 with rest.
Based on data from the Cooper Institute and JAMA Network Open
