Summary
This post explains how many pushups you should be able to do based on age and fitness level, along with the top health benefits of doing pushups regularly—like building upper body strength, improving posture, and supporting weight loss. It also offers step-by-step guidance on how to do a pushup correctly and tips for beginners and advanced users. Whether you're just starting out or looking to improve, this guide helps you understand how to build strength safely and effectively with pushups.
Pushups are one of the most effective and simple bodyweight exercises you can do anywhere—no gym needed. But if you’ve ever asked yourself, “How many pushups should I be able to do?”, you’re not alone.
In this blog, we’ll break down how many pushups are considered healthy, their advantages, and how to do them with proper form to avoid injury and get maximum results.
How Many Pushups Should You Be Able To Do?
The number of pushups you “should” be able to do depends on age, gender, and fitness level. Here are average ranges based on general fitness standards:
Men (by age group)
| Age | Average Pushups (Good Fitness) |
|---|---|
| 20–29 | 30–40 pushups |
| 30–39 | 25–35 pushups |
| 40–49 | 20–30 pushups |
| 50–59 | 15–25 pushups |
| 60+ | 10–20 pushups |
Women (by age group)
| Age | Average Pushups (Good Fitness) |
|---|---|
| 20–29 | 15–20 pushups |
| 30–39 | 12–18 pushups |
| 40–49 | 10–15 pushups |
| 50–59 | 8–12 pushups |
| 60+ | 5–10 pushups |
✅ These numbers are just a guide—not a rule. It’s okay to start small and build your strength over time.
Benefits of Doing Pushups Regularly
Pushups are more than just a chest exercise. They engage multiple muscle groups and offer several health benefits:
1. Builds Upper Body Strength
Pushups target your chest, shoulders, triceps, and core muscles.
2. Improves Posture and Stability
They strengthen your core, which helps with better balance and posture.
3. Boosts Cardiovascular Health
When done in sets, pushups increase your heart rate and improve endurance.
4. Increases Bone Density
Resistance exercises like pushups support stronger bones, especially as you age.
5. Supports Weight Loss
More muscle = more calories burned, even at rest. Pushups help tone your body and support fat loss.
How to Do a Pushup with Proper Form
Doing pushups the right way is crucial to avoid strain and maximize results.
Step-by-Step Instructions:
Start in a high plank position
Hands shoulder-width apart
Back straight, core tight
Legs extended, toes on the ground
Lower your body
Bend your elbows
Keep your body in a straight line
Don’t let your hips sag or pike up
Go as low as you can, ideally until your chest is just above the floor
Push back up to starting position by straightening your arms
Tip: Breathe in as you go down, breathe out as you push up.
Variations for Beginners and Advanced Levels
Beginner? Start with knee pushups or wall pushups
Advanced? Try diamond pushups, decline pushups, or clap pushups
FAQs
Q1: Can I do pushups every day?
Yes, as long as your form is correct and your muscles aren’t overly sore. Take rest days if needed.
Q2: I can’t do a single pushup — what should I do?
Start with wall pushups or knee pushups, and slowly build strength.
Q3: How many pushups should I do to see results?
Start with 3 sets of 10–12 reps, 3–4 times a week. Increase gradually.
Final Thoughts
Pushups are a powerful, equipment-free exercise that helps build strength, boost stamina, and improve posture. Whether you can do 2 or 20, consistency matters more than perfection.
Don’t compare. Start where you are—and push forward!
Disclaimer:
This blog is for informational purposes only. If you have shoulder, wrist, or back issues, consult a fitness expert or healthcare provider before starting a pushup routine.
