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Pushups gauge more than just brute strength. They demonstrate muscle endurance, joint health, and stability throughout your entire upper body. After reaching 50, maintaining this form of strength ensures your shoulders, chest, and arms are robust enough for tasks ranging from lifting groceries to maintaining proper posture. Training in pushups also boosts core engagement, aiding in spinal support as you go about everyday activities. If you’re curious whether your upper body remains effective, this straightforward test offers a clear answer.
Test Your Upper-Body Strength at 50+
Initially, pushups may seem daunting to many, yet the simplicity of this test is its charm. No equipment or elaborate setup is necessary; just spare a few minutes to assess your current level. Even if pushups haven’t been part of your routine for years, you can progress towards this goal and observe improvements in your performance over time. This exercise serves as both a benchmark and a training tool for building upper body strength akin to elite levels.
The challenge lies in finding a goal that genuinely tests your abilities and accurately reflects upper-body strength for your age bracket. Achieving this benchmark demonstrates that your muscles, tendons, and core are all collaborating effectively. Falling short merely sets a clear target to strive for in the upcoming weeks. Here’s how to evaluate your current standing and why this singular exercise is so significant.
For men over 50, completing 20–25 strict pushups in one set puts you in an elite category. Women over 50 can aim for 12–15 pushups for the same level of strength and endurance. If you fall below these numbers, treat it as motivation rather than discouragement. You have a clear strength goal to hit. Consistency over the next few weeks will bring steady progress.
How to Build Toward Elite Numbers
Start by practicing modified pushups on an incline, like a bench or countertop, to reinforce perfect form. Gradually lower the incline over time until you reach the floor. Add two or three sets of pushups to your weekly routine, leaving one day of rest between sessions. Pair pushups with pulling movements like rows to keep your shoulders balanced and avoid overuse.
Why Pushups Work So Well
Pushups activate nearly every major muscle group in your upper body at once, creating an efficient strength-builder without equipment. Your core stays engaged the entire time, teaching you to stabilize through the spine while under tension. This combination improves posture, protects your shoulders, and keeps your chest and arms powerful enough for daily life. Over time, pushups also strengthen bones and connective tissue, reducing injury risk as you age.
Tyler Read, BSc, CPT
