The Power of Push-Ups: What Your Push-Up Ability Says About Your Health

Push-ups are more than just a simple exercise; they are a powerful indicator of overall health and fitness. According to a study conducted by Harvard researchers, the number of push-ups you can do in a row offers surprising insights into your longevity and well-being. Mary Onyango, a certified personal trainer and coach at Life Time, explains that middle-aged men who could perform at least 20 push-ups had a significantly lower risk of all-cause mortality over a 10-year period. This study underscores the importance of maintaining muscular endurance as we age. Whether you’re in your 20s or 80s, push-ups are a timeless measure of strength and health.

Push-Up Ability Across the Ages

The number of push-ups you should aim for varies by age group, and it’s not just about brute strength. As we get older, natural changes like reduced strength, decreased flexibility, and slower recovery times can make push-ups more challenging. However, this doesn’t mean you should abandon them altogether. Instead, modifications like knee push-ups or wall push-ups can help reduce intensity while still engaging the key muscle groups. Onyango provides a helpful guide for push-up goals based on age:

• 20s: 15-30 push-ups
• 30s: 12-25 push-ups
• 40s: 10-20 push-ups
• 50s: 8-15 push-ups
• 60s: 6-12 push-ups
• 70s: 5-10 push-ups (knee push-ups)
• 80s: 3-7 push-ups (knee push-ups)
• 90s: 2-5 push-ups (knee push-ups)

Reaching 100 push-ups? Onyango says, “Any effort counts!”

Push-Ups for a Stronger You

If you find yourself struggling to meet the minimum push-up goal for your age group, it could be a sign of underlying health issues. Falling below the threshold may indicate reduced muscular strength or endurance, which can contribute to muscle loss as you age. It could also reflect poor cardiovascular fitness or sedentary habits. For older adults, limited push-up ability might even signal a higher risk of falls due to weakened muscles that are essential for balance.

The good news? Improving your push-up performance is achievable at any age or fitness level. Push-ups engage multiple muscle groups, including the chest, shoulders, triceps, back, and core, making them an efficient way to strengthen your upper body. Regular push-up practice can also improve joint stability and boost bone density, which is especially important for preventing osteoporosis, a condition that weakens bones and makes them more prone to fractures.

The Benefits of Push-Ups Beyond Strength

Push-ups are more than just a strength-building exercise—they also have a profound impact on cardiovascular health. By engaging multiple muscle groups simultaneously, push-ups increase your heart rate, helping to improve cardiovascular fitness. This is particularly important as we age, as heart health becomes a growing concern.

Beyond the physical benefits, push-ups can also give your confidence and appearance a boost. As Onyango puts it, “Push-ups give you pump!” Building strength and definition in your arms and chest can leave you feeling empowered and looking toned.

How to Start or Improve Your Push-Up Routine

If you’re new to push-ups or find them challenging, don’t let that discourage you. Modifications like knee push-ups or wall push-ups are great ways to ease into the exercise while maintaining proper form. Start with a manageable number of reps and gradually increase as your strength improves. When you’re ready to transition to traditional push-ups, using a yoga mat or soft surface can provide extra comfort.

If you’re looking for guidance, consider working with a personal trainer or joining a strength and conditioning class. Onyango offers in-person sessions at Life Time clubs in New York City, as well as virtual classes through the Life Time app. With consistency and patience, anyone can improve their push-up performance and reap the rewards of better health and fitness.

Conclusion: Why Push-Ups Matter

Push-ups are a simple yet powerful way to gauge and improve your health. They strengthen multiple muscle groups, boost cardiovascular fitness, and even help prevent conditions like osteoporosis. Whether you’re in your 20s or your 90s, push-ups are an accessible and effective exercise that can be adapted to suit your fitness level. So, drop and give us a few—your body (and your longevity) will thank you.