Pushups remain a straightforward and highly effective measure of upper-body muscular endurance and strength, according to Joshua Dillaha, MS, NSCA-CPT, TSAC-F, the founder and movement specialist at Semper Fitness Training, LLC. One of the greatest advantages of this exercise is that it requires no equipment and offers numerous variations to adjust its difficulty. Dillaha provides insights into how performing a certain number of pushups after age 50 can indicate superior upper-body strength.

“Pushups serve as clear benchmarks and engage several muscle groups, including the chest, shoulders, triceps, and core stabilizers,” Dillaha notes. “For those over 50, pushups represent more than just an exercise. They signify functional capacity, resilience, and healthy aging.”

Unlike exercises that rely on machines, pushups challenge what is known as “relative strength,” which is the capacity to move your own body weight. For individuals over 50 who frequent the gym, maintaining this ability is crucial for preserving muscle mass, enhancing core stability, and ensuring joint health.

“Moreover, pushups are a great indicator of the functional strength required for everyday tasks, whether it’s rising from the floor or carrying groceries,” Dillaha emphasizes.

“It’s also an excellent predictor of functional strength needed for daily activities, from getting off the floor to carrying groceries,” Dillaha adds.

What’s Considered an “Elite” Number of Pushups for Those 50+?

According to Dillaha, while benchmarks may vary slightly across different organizations and fitness platforms, “general performance standards can be drawn from military fitness data, law enforcement testing, and population norms.”6254a4d1642c605c54bf1cab17d50f1e

Here’s what to aim for:

Men in their 50s

• Average: 15 to 20 pushups
• Above average: 25 to 30 pushups
• Elite status: more than 35 continuous pushups

Women in their 50s:

• Average: 10 to 15 pushups (modified or standard)
• Above average: more than 20 pushups
• Elite status: more than 25 continuous pushups

“For comparison, younger adults (20s to 30s) often see elite ranges closer to 45 to 55 pushups for men and 30 to 40 for women,” Dillaha explains. “While the numbers may decline with age due to natural physiological changes, maintaining or approaching these benchmarks after 50 reflects exceptional strength, endurance, and musculoskeletal health.”

Maintaining Pushup Ability Is a Key Indicator of Overall Fitness

After you hit 30, you begin to experience sarcopenia—the loss of lean muscle mass—at a rate of 3% to 8% every decade. This decline speeds up after 50, majorly impacting fast-twitch muscle fibers essential for endurance and power.

“Pushup performance reflects not just upper-body strength, but also neuromuscular coordination, shoulder stability, and trunk control,” Dillaha tells us. “Maintaining or improving pushup ability helps counter these age-related declines and correlates strongly with reduced risk of falls, better bone density, and improved cardiovascular health.”

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