As you cross the threshold of 55, testing your pushup prowess can offer a revealing glimpse into your arm strength, potentially placing you in the “elite” category. This simple yet effective exercise is a perfect measure of upper-body strength and should not be overlooked.

Upper-body strength is foundational to daily life. It assists in tasks as mundane yet crucial as pushing yourself off the floor, confidently carrying your groceries, and maintaining a strong posture throughout your day. After the age of 55, your arm strength becomes an indicator of how well your shoulders, elbows, and core can work together under stress. Pushups remain one of the clearest methods to evaluate this capability.

The beauty of pushups lies in their simplicity. Your body serves as the resistance, and each repetition demands a coordinated effort from your hands to your feet. As fatigue sets in, it is your arms, chest, shoulders, and core that must remain engaged to maintain proper form. Successfully executing pushups without breaking form signifies a level of real-world strength that translates directly to everyday activities.

Moreover, pushups are a testament to consistency. They reflect regular movement, gradual improvement, and a keen focus on technique. High pushup counts often correlate with healthy shoulders, stable wrists, and a strong core—all of which become increasingly important with age. By incorporating pushups into your routine, you maintain not only your physical strength but also your overall well-being as the years go by.

Pushups also reveal consistency. They reward regular movement, practical progressions, and attention to technique. Strong pushup numbers often go hand in hand with healthy shoulders, stable wrists, and a resilient core, all of which matter more with each passing year.

Below, you’ll learn how to perform a proper pushup, where your numbers stack up after 55, and why this exercise delivers lasting benefits. You’ll also find practical tips to keep your arms strong, capable, and ready for whatever life throws your way.

How to Perform a Proper Pushup

A strong pushup starts with body alignment. Each rep should feel smooth, controlled, and repeatable from start to finish.

1. Place your hands slightly wider than shoulder-width apart and position your feet hip-width apart.
2. Brace your core and squeeze your glutes to form a straight line from your head to your heels.
3. Lower your body by bending your elbows, keeping them at about a 30- to 45-degree angle from your torso.
4. Lower until your chest is close to the floor, maintaining tension throughout your body.
5. Press through your palms to return to the starting position.
6. Reset your posture and breathing before beginning the next rep.

Move at a steady pace and stop the set if your hips sag or your shoulders lose control.

Pushup Ranking Scores After 55

Pushups test more than arm strength. They challenge shoulder stability, core control, and muscular endurance simultaneously. As reps accumulate, clean form becomes the true separator.

These rankings assume standard pushups performed continuously with good alignment and control.

• Below Average: Fewer than 5 continuous pushups
• Average: 5 to 9 continuous pushups
• Above Average: 10 to 19 continuous pushups
• Elite: 20 or more continuous pushups

Reaching the elite range indicates that your arms and upper body can repeatedly generate force while remaining stable and efficient.

The Benefits of Performing Pushups Regularly

Think of the last time you had to get up off the floor (hopefully not too regularly) and what movement it resembled—a pushup! Pushups train your upper body in a way that mirrors everyday movement. They strengthen the arms, chest, shoulders, and core while reinforcing joint stability. Over time, this leads to smoother movement patterns and better control during pushing tasks.

Regular pushup practice also improves shoulder health by encouraging balanced muscle engagement. When performed with proper technique, they help reinforce scapular control and reduce unnecessary strain. That combination supports long-term joint comfort.

There’s also a conditioning benefit. High-rep push-ups quickly elevate your heart rate and breathing, making them an efficient way to build strength and endurance. Consistent practice builds resilience that carries over into daily activities.

Best Tips for Building and Maintaining Arm Strength After 55

Strong arms come from smart training and steady habits. These strategies help you build strength while protecting your joints.6254a4d1642c605c54bf1cab17d50f1e

• Use progressions that match your level: Incline pushups on a bench or wall build strength without overloading your shoulders.
• Focus on full-body tension: Strong pushups start with a braced core and engaged glutes.
• Control the lowering phase: Slower descents increase muscle engagement and reinforce joint control.
• Balance pushing with pulling: Rows and band pulls help keep your shoulders strong and aligned.
• Recover with intention: Quality sleep, light movement, and mobility work help your arms adapt and stay pain-free.

If you can knock out 20 or more clean pushups after 55, your arm strength stands well above average. More importantly, you’re building upper-body resilience that supports confident movement for years ahead.

References

1. Marterer N, Mugele H, Schäfer SK, Faulhaber M. Effects of Upper Body Exercise Training on Aerobic Fitness and Performance in Healthy People: A Systematic Review. Biology (Basel). 2023 Feb 23;12(3):355. doi: 10.3390/biology12030355. PMID: 36979047; PMCID: PMC10045299.
2. Hassan, S. (2018). The Effects of Push-Up Training on Muscular Strength and Muscular Endurance. International Journal of Academic Research in Business and Social Sciences, 8(11), 660–665.