How many push-ups you should be able to do at every age — and when you can use your knees

Drop and give us… well, read on for how many.

Your ability to do push-ups indicates more than just how muscular your arms are — the number you can do also offers clues about your overall health.

“A study by Harvard researchers found that middle aged men who could perform at least 20 push-ups had significantly lower all-cause mortality risk over 10 years,” Mary Onyango, a certified personal trainer and coach at luxury health and fitness club Life Time, The Post. “This study highlights the importance of maintaining muscular endurance as we age.” 

How many push-ups can you do in a row? 

If it’s fewer than 10, you’re in good company. A nationwide poll found that more than half of Americans can’t complete 10 consecutive push-ups, and over a third can’t manage five without stopping. 

That’s more telling than you might think. “While most people look at push-ups as just another exercise, they demonstrate and can predict a great deal about your health and longevity,” Onyango said. 

Push-ups across the ages

On average, Onyango said the minimum number of pushups you should be able to do varies by age group.

As we get older, the risk of injury increases due to natural factors like reduced strength, decreased flexibility and slower recovery times. These changes make older adults more prone to strains and joint pain when doing push-ups.

The good news: Modifications can help. Simple tweaks, like doing push-ups on your knees instead of your toes, can reduce intensity while still working the chest, shoulders, and triceps.

In each decade, Onyango said, you should aim for these numbers:

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

And if you’ve cracked 100? Onyango said “any effort counts!” 

Push-ups for a stronger you

If you can’t do the minimum number recommended for your age group, it could reveal several things about your health. 

“Falling below the ‘poor’ threshold may indicate reduced muscular strength or endurance, which can increase age related muscle loss in later years,” Onyango explained. “It may also reflect poor cardiovascular fitness or sedentary habits.”

As you enter your sixties and beyond, Onyango said that it could also signal a higher risk of falls due to the weakening of the muscles that assist with balance. 

The silver lining is that everyone, regardless of age or fitness level, can boost their push-up performance — and the benefits are well worth it. 

“Push-ups engage multiple muscle groups — back, shoulders, triceps and core — not just your chest,” said Onyango. “This makes for an efficient and effective full, upper-body workout!” 

By strengthening these muscles, push-ups also help with joint stability and improve bone density through weight-bearing movements. “This is especially important if you are at high risk of osteoporosis,” Onyango added. 

Osteoporosis is a condition that weakens bones, making them more susceptible to fractures. It’s particularly common among older adults and postmenopausal women.

Bodyweight exercises can also boost your heart health, which becomes even more crucial as you age. “Pushups increase your heart-rate due to their compound nature (multiple muscle groups being utilized at once) which will help increase cardiovascular fitness,” Onyango said. 

Plus, push-ups can give your appearance a nice boost too. 

“Let’s be honest, pushups give you pump and when you can crank ‘em out, you’ll gain definition in your arms and chest and it’s almost summer!” Onyango said. 

If you’re new to push-ups, start with modifications. Knee push-ups or wall push-ups — where you lean against a wall with your hands at shoulder height — help reduce strain on your body, making it easier to focus on proper form.

Start with a lower number of reps and gradually increase as your strength builds. When you’re ready to move to traditional push-ups on the floor, using a yoga mat or similar surface can provide extra comfort during the exercise.

If you need expert guidance to get started or elevate your push-up game, Onyango offers in-person strength and conditioning classes at Life Time clubs across New York City, along with virtual sessions on the company’s app.