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Push-ups are not just about testing your upper-body strength; they also give insight into your overall fitness and heart health. Studies have shown that the number of push-ups you can do may be a more accurate indicator of your cardiovascular health than traditional tests. For instance, a study published in JAMA Network Open in 2019 revealed that individuals who could perform more than 40 push-ups had a notably lower risk of cardiovascular events compared to those who could do less than 10. This significant association underscores the link between muscular endurance, strength, and cardiovascular fitness. Unlike other strength exercises that target specific muscles, push-ups require coordination from various muscle groups, making your heart and lungs work harder to provide oxygen efficiently.
Do you know how your push-up performance reflects on your overall fitness? Whether you can easily complete multiple sets or struggle even before starting, your push-up capability can provide valuable insights into your endurance, muscle efficiency, and potential risk for heart issues in the future. Understanding where you stand in terms of push-ups is crucial for evaluating your fitness level.
Your push-up count can serve as a reliable indicator of your fitness level, with research from Harvard indicating that men who can do 40 or more push-ups have a significantly lower risk of heart disease compared to those who can only manage a few. While personal factors such as age, weight, and training history play a role, having a benchmark can help you assess your physical condition and set goals accordingly.
- Below Average (0-10 push-ups): Struggling to hit double digits? That’s a sign you may need to improve strength, muscular endurance, and cardiovascular fitness. Low push-up numbers often indicate a weaker upper body and a higher risk of metabolic issues.
- Average (11-20 push-ups): You’re holding your own, but there’s room for improvement. This range suggests moderate fitness, but aiming higher could mean better heart health.
- Above Average (21-39 push-ups): Strong work! You’ve got solid endurance and strength, which likely translates to good overall cardiovascular health. Staying in this range (or improving it) is a great goal.
- Excellent (40+ push-ups): This is the gold standard. Hitting 40 or more reps is a powerful indicator that your heart, lungs, and muscles work efficiently together. Studies suggest those in this range have the lowest risk of heart-related issues.
Why do push-ups correlate with a stronger heart? It comes down to efficiency. Unlike isolated strength exercises, push-ups demand full-body coordination, engaging the chest, shoulders, triceps, core, and even legs to stabilize. This movement tests muscular endurance, but more importantly, it challenges your heart to pump blood efficiently throughout your body.
A higher push-up count typically means:
- Better cardiovascular endurance: Your heart can handle sustained effort without tiring quickly.
- Improved metabolic health: People who perform well on push-up tests often have lower blood pressure, reduced cholesterol, and a healthier body composition.
- Stronger muscular endurance: Since muscles require oxygen to sustain movement, a high push-up count reflects an efficient oxygen delivery system—one of the key markers of heart health.
If you’re crushing push-ups on the regular, you’re getting stronger and setting yourself up for a longer, healthier life.
Not where you want to be? No problem. Boosting your push-up numbers takes a mix of strength training, endurance work, and thoughtful progressions.
1. Train Push-Ups More Frequently
If you want to improve your push-ups, consider doing them often. Try incorporating push-ups into your daily routine, whether in the morning, before bed, or as part of a warm-up. Aim to train push-ups and other chest-focused exercises two to three times per week in your strength program.
2. Strengthen the Right Muscles
Building chest, shoulder, and triceps strength will make push-ups feel easier. Add exercises like:
- Incline bench press – Targets similar muscle groups but allows you to load heavier.
- Dips – Strengthens the triceps and chest for better push-up endurance.
- Planks – Builds core stability, so you maintain proper form for more extended sets.
3. Use Progressive Overload
Just like lifting weights, push-ups require progressive overload to improve. Try these methods:
- Increase reps each week – Even adding 2-3 extra reps can make a difference.
- Do tempo push-ups – Slowing down the eccentric (lowering) phase builds strength.
- Add resistance – Weighted push-ups or resistance band variations make standard push-ups feel easier over time.
4. Improve Cardiovascular Fitness
Since push-ups challenge endurance, improving overall cardio can help. Mix in high-intensity interval training (HIIT), rowing, or cycling to condition your heart and lungs.
Push-ups aren’t just a gym-class fitness test—they directly reflect your heart’s health and overall endurance. If you’re hitting 40+ reps, you’re in a great spot. If not, now’s the time to start improving. The good news? Your heart and body respond quickly to consistent training. Start today, push your limits, and watch your fitness—and heart health—climb to the next level. And if you enjoyed this article, don’t miss How Long Your Walking Workout Should Be To Shrink Belly Fat.
- 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
- Cadigan, Caitlin. “Push-Up Capacity Linked with Lower Incidence of Cardiovascular Disease Events Among Men.” Harvard T.H. Chan School of Public Health, 15 Feb. 2019, Accessed 13 Feb. 2025.
Jarrod Nobbe, MA, CSCS
