Are you eager to find out how your arm strength measures up at the age of 60? This pushup challenge, endorsed by a seasoned coach, could provide the answer.
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Many individuals rarely pause to think about their current arm strength, let alone how it will serve them in the future. Yet, robust arms are essential for almost everything you do daily. From taking out the trash and unloading groceries to tucking away the laundry, arm strength plays a vital role. While you might be managing fine now, it’s important to note that aging naturally leads to the loss of lean muscle mass. Tackling this potential decline early on can make a significant difference.
Feeling intrigued? There’s a simple test you can try. According to Luka Hocevar, the Founder and Co-Owner of Vigor Ground Gym in Ljubljana, Slovenia, who also operates Vigor Ground Fitness and Performance in Seattle, WA, accomplishing a specific pushup count after turning 60 signifies “elite” arm strength. A coach with over two decades of experience, Hocevar also offers advice on modifications for those who might find this test challenging.
What Does a Pushup Actually Measure?
Pushups are a stellar exercise that helps you build total-body strength. They channel a “moving plank,” using just your body weight in order to achieve results.
“A pushup measures relative upper-body strength, muscular endurance, but also core strength, [along with] shoulder and scapular stability,” Hocevar explains.
How Can Good Pushup Performance Translate to Daily Life?
Solid pushup performance signals great upper-body and core strength. It directly translates to everyday tasks and chores, like pushing things, being able to stabilize yourself using your upper body, and catching yourself if you trip or fall. All of these things require a strong, stable upper-body and core.
How To Do Pushups
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- Start in a high plank with your hands under your shoulders and your body straight from head to heels.
- Activate your core.
- Bend your elbows to lower your chest toward the floor. Maintain a long, straight body as you lower.
- Press back up, straightening your arms.
Modifications To Consider
If you’re unable to perform a standard pushup, Hocevar recommends elevating the surface you are doing it from.
“If you’re at the gym, you can elevate a barbell on a rig and complete the reps. As you get stronger, you can lower the barbell to challenge yourself, eventually, over time, getting to the floor,” he explains. “If you are doing pushups at home, you can start from a wall (with very little lean) and then work down to a chair, sturdy table, or sofa, and work your way down to the floor.”
Benchmarks To Strive For
According to Hocevar, these are some standards he has at his gym for clients aged 60+ regarding classic pushups:
Men
- Fair / Average: 5 to 10 reps
- Good (Above Average): 12 to 18 reps
- Elite (Excellent / Top 10%): 20 to 30+ reps
Being able to perform 20 or more classic pushups without sacrificing form places you in an “elite category” for overall physical conditioning.
Women
- Fair / Average: 2 to 5 reps
- Good (Above Average): 6 to 10 reps
- Elite (Excellent / Top 10%): 12 to 16+ reps
Modified / Knee Pushups
- Fair / Average: 5 to 10 reps
- Good (Above Average): 12 to 18 reps
- Elite (Excellent / Top 10%): 19 to 25+ reps