Pushups are the most straightforward assessment of upper body strength and reveal more about your overall fitness than you might expect. They are easily accessible, remarkably honest, and after the age of 45, they become an excellent indicator of how much strength and endurance you have retained. If you believe you possess robust strength, the pushup test will confirm your fitness level in roughly 30 seconds.

Achieving a high number of pushups signifies more than just impressive chest and arm muscles. Research has associated greater pushup capacity with a decreased risk of cardiovascular problems, improved muscle maintenance, and enhanced bone health as you grow older. Simply put, the more pushups you can perform, the more durable your body is likely to be.

Let’s admit it, pushups often don’t receive the credit they deserve. They’re the quintessential “anywhere workout.” Whether you’re in the living room, a hotel room, or the office, a full-body test is conveniently at your disposal. If you can smoothly do a set without your arms trembling midway, you’re doing better than most of your peers. If you can achieve an elite number, you’re in a league of your own. (Of course, clapping between reps doesn’t count for extra credit. Save those moves for gaining YouTube fame.)

Here’s how to perform them properly, what your numbers mean after 45, and how to climb into the elite category.

Why Pushups Are the Gold Standard Test After 45

Pushups have been a staple exercise for centuries because they deliver results across the board. They’re one of the few bodyweight moves that challenge multiple muscle groups, train endurance, and build functional strength all at once. For men and women over 45, this simplicity is powerful. While advanced machines and gym tools have their place, the pushup provides an instant read on how well your upper body and core are working together.

As you age, your body naturally loses muscle mass and joint stability. Push-ups counteract that decline by training your chest, shoulders, triceps, and core in a single, coordinated movement. They help maintain bone density, reinforce posture, and provide a real-time gauge of how much strength you still carry into daily life. Think of them as the fitness equivalent of a check-engine light — quick, simple, and brutally accurate.

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How to Perform a Pushup Correctly

Doing pushups “your way” might be fine for a quick sweat, but if you’re testing yourself, form is everything. Without clean technique, your rep count doesn’t reflect your true strength or endurance. Many people shortchange their results by rushing, sagging their hips, or barely lowering themselves. To see where you really stand, every rep needs to follow the same clear standard.

This means using the full range of motion, keeping your spine neutral, and moving with control rather than speed. When you perform pushups correctly, you’re not just testing strength — you’re also reinforcing posture, protecting your joints, and maximizing the benefit of every rep. Here’s the step-by-step method to make each pushup count:

1. Place your hands slightly wider than shoulder-width apart on the floor.
2. Straighten your legs back so your body forms a straight line from head to heels.
3. Brace your core and squeeze your glutes.
4. Lower your chest toward the floor until it nearly touches the floor.
5. Keep your elbows at about a 45-degree angle from your torso.
6. Press yourself back up by driving through your palms until your arms fully straighten.
7. Keep your body in a straight line throughout; avoid sagging hips or a raised rear end.

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Pushup Rankings After 45

Once you’ve dialed in your form, the real test begins. The number of pushups you can string together in a single set paints a clear picture of your current fitness level. This is where numbers start to matter. Your count becomes a scoreboard for upper-body endurance, strength, and resilience.

After 45, there’s a wide gap between simply being able to do a handful of pushups and having the capacity to bang out sets that put you in the elite bracket. These standards highlight the difference between struggling to move your own bodyweight and being strong enough to outperform the majority of your peers.

Male Standards (Age 45+)

• Beginner: Fewer than 10 reps
• Average: 10–20 reps
• Above Average: 21–35 reps
• Elite: 36+ reps

Female Standards (Age 45+)

• Beginner: Fewer than 5 reps
• Average: 5–15 reps
• Above Average: 16–25 reps
• Elite: 26+ reps

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What Your Pushup Score Says About Your Fitness

Numbers don’t lie. Your pushup total is a reflection of your overall conditioning and resilience. A higher count indicates a stronger cardiovascular system, improved muscular endurance, and a greater ability to handle physical challenges in daily life.

For people over 45, push-up ability often predicts how well you can perform routine tasks, such as lifting, carrying, or bracing against a fall. It also reflects how efficiently your heart, lungs, and muscles work together in response to stress. In other words, your score is a direct window into both your strength and your long-term health trajectory.

How to Improve Your Pushup Score After 45

No matter where you fall on the scale, your pushup score isn’t set in stone. The body adapts quickly when challenged correctly, and consistent training can move you from beginner to average, or from average into the elite ranks. The key is to progress steadily, focusing on quality reps and structured practice rather than one-off max-out attempts.

The best path forward combines regressions, progressions, and lifestyle habits:

• Start with regressions: Wall, incline, or knee pushups build confidence and base strength.
• Master full range: Control each lowering phase and pause at the bottom to reinforce form.
• Add volume gradually: Multiple sets spread across the week produce steady improvements.
• Use progressions: weighted push-ups, tempo variations, and plyometric push-ups to help you reach your ceiling higher.
• Support your body: Prioritize protein intake, quality sleep, and shoulder mobility to allow your joints and muscles to recover and adapt.

The Best Variations to Keep Progressing

Once you’ve established a baseline, adding variety is the most effective way to prevent plateaus and maintain high motivation. Each pushup variation presents a distinct challenge, ranging from making the move easier to increasing intensity for advanced trainees. By incorporating these exercises into your training, you’ll continue to build strength and endurance without burning out.

• Incline Pushups: Reduce the load and focus on maintaining clean technique.
• Knee Pushups: A scaled option that builds a foundation of reps.
• Weighted Pushups: Add resistance with a weight plate or backpack.
• Tempo or Pause Pushups: Slow things down for maximum tension and control.
• Plyometric Pushups: Explosive reps to develop upper body power and speed.

References

1. Yang, Justin et al. “Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men.” JAMA network open vol. 2,2 e188341. 1 Feb. 2019, doi:10.1001/jamanetworkopen.2018.8341