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Pushups remain a staple in fitness routines worldwide, and there’s a reason for their enduring popularity. This versatile exercise is straightforward yet challenging, offering a robust test of upper-body and core strength that can benefit individuals at any stage of life. We spoke with Karen Ann Canham, the CEO and founder of Karen Ann Wellness, to understand how many pushups you should aim for to demonstrate peak physical fitness.
“Pushups are more than just a muscle workout,” Canham shares. “They are a measure of overall body control, stability, and endurance. Their simplicity and effectiveness come from requiring no equipment and engaging several major muscle groups, making them a practical, evidence-based benchmark for assessing functional strength and longevity.”
Each pushup activates your chest (pectorals), shoulders (deltoids), triceps, abs, glutes, and lower back, providing a comprehensive workout.
“This combination fosters integrated strength,” Canham elaborates, “which is crucial for maintaining good posture, joint health, and the ability to carry out daily activities such as carrying groceries, lifting items, or easily getting up from the floor.”
“This combination builds integrated strength—the kind that supports posture, joint health, and the ability to perform everyday movements like carrying groceries, lifting objects, or getting up from the floor with ease,” Canham explains.
If You Can Do This Many Pushups, You’re Stronger Than Most People Your Age
Research directly links pushup capacity with lower mortality and better cardiovascular health. One study published in JAMA Network Open found that people able to perform more than 40 pushups had a substantially lower risk of cardiovascular events compared to those who did fewer than 10 pushups.
“While strength isn’t the only predictor of longevity, it’s a key indicator of metabolic and functional health as we age,” Canham says.
Below, she breaks down the rep ranges that indicate average-to-excellent upper-body strength. They may slightly vary based on fitness level and gender:
- Ages 20 to 29: 25 to 35 pushups = strong; 40+ = excellent
- Ages 30 to 39: 20 to 30 pushups = strong; 35+ = excellent
- Ages 40 to 49: 15 to 25 pushups = strong; 30+ = excellent
- Ages 50 to 59: 10 to 20 pushups = strong; 25+ = excellent
- Ages 60+: 8 to 15 pushups = strong; 20+ = excellent
“The ability to perform within or above these ranges demonstrates not only muscular endurance but also joint stability and cardiovascular conditioning—all vital for maintaining independence and vitality later in life,” Canham tells us.
If you’re unable to perform a full pushup, Canham recommends starting with the following variations: incline pushups, knee pushups, or negative pushups.
“These variations build foundational strength without overloading the joints,” she points out.
For most adults, practicing pushups two to three sessions is considered ideal. Above all, prioritize quality over quantity.
“Proper form, controlled movement, and full range of motion matter more than numbers. Allow at least one day between sessions for recovery, as overtraining can lead to shoulder and wrist strain,” Canham says. “Your pushup count is more than a number. It’s a reflection of how well your muscles, joints, and cardiovascular system work together. Improving it not only builds physical power but also signals a body that’s aging well—strong, stable, and capable for the long run.”
