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Pushups stand as a premier measure of practical strength and fitness. This bodyweight exercise engages the core, chest, triceps, and shoulders—muscle groups that often decline with age if not consistently exercised, according to Theresa Rowe, a nationally certified fitness expert with extensive experience in personal training, group fitness, Pilates, and senior strength. She is also the author of Shaped By Faith 40-Day Devotional.
Rowe highlights that for individuals over 45, the ability to execute multiple pushups with correct form indicates robust shoulder stability, healthy joint mobility, and cardiovascular endurance. It is also a testament to how well your body maintains its own weight, which is crucial for longevity and independence.
But what is the benchmark for pushups after the age of 45 that signals exceptional strength? Rowe offers her insights.
If You Can Complete This Many Pushups Without Stopping After 45, You’re Stronger Than Most
A solid general benchmark for upper-body strength is as follows:
- Women (aged 45 to 60): 15 to 20 consecutive classic pushups
- Men (aged 45 to 60): 25 to 30 consecutive classic pushups
“Completing pushups with control and alignment (no sagging hips or flared elbows) matters more than the total number,” Rowe stresses, “Even performing fewer reps with proper form is a strong indicator of muscular health and endurance.”
Keep in mind that progression through modified pushups—incline pushups, wall pushups, or stability ball pushups—boosts functional strength in a safe, efficient manner.
“The stability ball adds gentle instability, engaging the core and improving balance while taking pressure off the wrists and shoulders,” Rowe tells us. “I often use this version with my students—including those in their 70s and 80s—and it allows them to perform push-ups confidently while strengthening the entire body. Experience and consistency are bigger factors than gender—someone who trains regularly will outperform a sedentary peer at any age. The goal is steady improvement and proper technique, not comparison.”
How Pushup Performance Typically Changes With Age
As you age, lean muscle, joint mobility, and recovery ability naturally decline due to reduced physical activity and hormonal shifts.
“The chest, shoulders, and triceps can lose strength if they’re not trained regularly. Mobility restrictions in the shoulders and wrists may also limit range of motion,” Rowe explains. “Regular resistance and mobility training help maintain pushup ability, while proper recovery and flexibility exercises minimize stiffness and soreness.”
