Push-Up Benchmarks by Age

By Echos News ZA Editorial Team
Published: Aug 9, 2026

Adults in South Africa and worldwide can use push-up benchmarks as a quick measure of fitness. Men aged 20–29 should aim for 22–28 push-ups for a “good” score, while women in the same range should target 15–20. Performance expectations decline with age, but consistent training can keep numbers strong.

Push-ups remain one of the most accessible and effective exercises for measuring upper body strength. Fitness experts highlight that the number of push-ups a person can perform is a reliable indicator of muscular endurance and overall conditioning. The American Council on Exercise (ACE) provides widely used benchmarks that help individuals understand where they stand compared to age-based averages. These standards are not medical requirements but practical fitness indicators used in gyms, schools, and even military training programmes.

Push-Up Standards by Age

Benchmarks vary by age and sex, reflecting natural changes in strength and endurance over time. Below are commonly referenced ranges:

Age Group	Men – Good	Men – Excellent	Women – Good	Women – Excellent
20–29	22–28	36+	15–20	30+
30–39	17–21	30+	13–19	27+
40–49	13–16	25+	11–14	24+
50–59	10–12	21+	7–10	21+
60–69	8–10	18+	5–11	14+

These ranges are designed to provide realistic goals. Younger adults are expected to perform more repetitions, while older groups are given adjusted targets that account for natural declines in muscle mass and endurance.

In South Africa, gyms and fitness centres often use these benchmarks during assessments. Trainers encourage clients to test themselves regularly, using push-ups as a baseline for progress. The exercise is particularly popular because it requires no equipment, making it accessible in both rural and urban settings. For many households, push-ups are part of daily routines, especially in communities where access to gyms is limited. The simplicity of the movement allows anyone to participate, regardless of location or resources.

Globally, push-ups are also used in schools, sports programmes, and military training. The US Army, for example, updated its fitness test in 2022 to require full push-ups for all soldiers, regardless of sex. This change reflects a broader recognition of push-ups as a universal measure of strength and endurance.

Fitness experts note that push-up standards are evolving as more research highlights their link to overall health. Studies suggest that higher push-up capacity correlates with reduced risk of cardiovascular disease and improved longevity. This has led to greater emphasis on bodyweight training in modern fitness programmes. Beginners are encouraged to start with wall or incline push-ups, gradually progressing to full form as strength improves. Elite athletes and calisthenics specialists often exceed 50–80 strict push-ups in one set, demonstrating advanced endurance and control.

Technology has also influenced training. Apps and wearable devices now allow individuals to track push-up performance, monitor progress, and compare results with age-based standards. This integration of digital tools has made fitness tracking more accessible and engaging, particularly for younger generations.

Push-ups build chest, shoulders, triceps, and core muscles. They support bone health, reduce osteoporosis risk, and improve daily strength for tasks like lifting and carrying. Pressing strength also correlates with cardiovascular fitness and longevity. For many, push-ups serve as a gateway to more advanced exercises, laying the foundation for balanced strength training routines.

For those aiming to improve, consistency is key. Training at least twice a week helps build endurance and strength. Progressions, such as moving from wall push-ups to full form, allow beginners to advance safely. Recording repetitions provides motivation and helps track progress against age benchmarks. Importantly, push-up ability is a fitness marker, not a medical test. Individuals with health concerns should consult professionals before starting new routines.

As fitness culture continues to grow in South Africa and worldwide, push-ups are likely to remain a central measure of strength. Their accessibility, effectiveness, and proven health benefits ensure they will continue to be used in gyms, schools, and homes for years to come.

Source: Metro via MSN | By: Eleanor Noyce

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