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Pushups are a timeless and effective exercise for evaluating and enhancing upper-body strength. This bodyweight exercise strengthens your shoulders, chest, core, and arms, and even provides a beneficial workout for your glutes! Pushups outshine gym machines because they utilize your body weight, need no equipment, and engage the entire body, making them incredibly practical and a true measure of real-world strength. We consulted an expert to uncover the number of pushups you should be able to perform post-50 to indicate top-tier upper-body strength.
The Importance of Strength Training as You Age
Incorporating consistent resistance training into your routine becomes increasingly important as you grow older. After 30, individuals naturally lose around 3% to 8% of lean muscle per decade due to sarcopenia. This muscle loss makes everyday activities such as carrying groceries more difficult and increases the risk of falls.
Fortunately, you don’t need to push your limits with heavy bench presses to see significant strength and muscle improvements. Engaging in strength-building exercises like pushups can enhance your posture and mobility, help maintain muscle mass, and allow you to maintain an active, self-sufficient lifestyle.
But just how many pushups should you be able to ace after 50? We chatted with Karen Ann Canham, CEO and founder of Karen Ann Wellness, who breaks it down.
How Many Pushups Reveal a Strong Upper Body After 50?
According to Canham, “Your pushup ability reflects strength, endurance, and cardiovascular health since multiple muscles and systems are engaged.”
As you age, your shoulders, triceps, chest, and core lose endurance and mass, which makes weaknesses in the upper body more common.
During your next bodyweight workout, see if you can meet the benchmarks below. If not, there’s room for improvement.
- Men: 20 to 25 standard pushups = elite
- Women: 12 to 15 standard pushups = elite
- Beginners can start with 5 to 10 pushups and progress from there
As far as these benchmarks are concerned, Canham explains, “Men generally carry more upper-body muscle mass, but progress should be measured individually. Beginners should aim for consistency, while experienced exercisers target higher ranges.”
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Alexa Mellardo
