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Building a robust upper body is a common fitness aspiration, essential for effortlessly handling everyday activities and indulging in beloved pastimes. But how can you accurately assess your upper-body strength? We consulted with Dotsie Bausch, an Olympic silver medalist in cycling and the executive director of Switch4Good, who offers a quick 30-second exercise test to determine if your upper-body strength is potentially younger than your chronological age.
Bausch recommends a straightforward yet effective 30-second test: the classic pushup.
This 30-Second Test Reveals Young Upper-Body Strength
“This exercise is simple, requires no equipment, and offers significant insights. Set a timer for 30 seconds and perform as many pushups as possible with perfect form,” Bausch advises. “Ensure your core is engaged, your chest lowers just above the ground, and your body remains in a straight line,” she continues. “This test assesses not just muscle endurance but also control, power, and the efficiency of oxygen delivery to your muscles. It’s worth noting that optimal efficiency occurs when your body isn’t hindered by inflammation or sluggish digestion, often caused by dairy consumption.”
Pushups activate the core, triceps, chest, and shoulders. These muscles serve as the foundation for essentially every movement you do, from carrying groceries to maintaining proper posture on a bike.
“When these groups are strong and balanced, your whole body moves with more stability and power,” Bausch tells us.
In addition to maintaining a regular exercise routine, Bausch stresses the importance of nourishing your body with whole foods—particularly a clean, plant-based diet that supports “lighter, quicker recovery and sustainable energy to perform at your peak.”
Bausch adds, “When your muscles are active and nourished by whole plant foods instead of saturated fats from dairy, your body becomes a more efficient machine for life: better blood flow, less inflammation, and improved insulin sensitivity.”
How Pushup Performance Correlates to Overall Health and Longevity
There’s a crucial connection between upper-body strength and longevity. Research shows that individuals who can successfully perform bodyweight exercises like pushups or pull-ups as they age have a decreased risk of cardiovascular disease and all-cause mortality.
“It’s not just about muscle—it’s about metabolic resilience,” Bausch explains. “In short, strength equals independence and vitality.”
Common Form Mistakes
One of the most typical form mistakes is allowing your hips to flare upward or sag. This places excess strain on the lower back instead of the arms and chest. Another is letting your elbows flare wide out from the shoulders, which stresses your joints.
“Always think: plank first, push second. Your whole body should move as one unit,” Bausch says. “Also, don’t race through reps; power and control are more telling of true strength.”
If you’re wondering how often to train your upper body to improve pushup performance, Bausch recommends two to three focused sessions each week, combined with full-body movement and mobility exercises.
