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Pushups are among the best measures of overall body strength, according to Leon Veal, a level three personal trainer and the head of nutrition and innovation at Styrkr. Executing a proper pushup—from holding a high plank to bringing your chest down and pushing back up—involves more than just arm muscle strength. This fundamental exercise engages your arms, core, shoulders, chest, and legs. In fact, being able to perform a certain number of pushups is a clear indication that you’re in great shape after reaching 50.
“For individuals over 50, the ability to perform push-ups with proper form indicates that you’ve maintained mobility, muscle strength, and bodily control—all crucial for staying active and preventing injuries as we age,” Leon states.
Let’s explore how many pushups signal you’re still fit after 50.
The Ideal Number of Pushups Individuals 50+ Should Aim for To Be Considered “Fit”
Leon suggests that men over 50 should aim for 20 to 25 pushups with good form to reflect a strong level of fitness, while women in the same age group should target 10 to 15 pushups.
“That’s not a hard rule, though form is everything,” Leon tells us. “Ten perfect, controlled pushups are more valuable than 25 rushed ones with a sagging back or flared elbows.”
Now, if you’re aiming to build up to a classic pushup and want to do so with ease and confidence, Leon says incline pushups (with your hands placed on a wall or bench) are an excellent starting point. Knee pushups can be beneficial as well, so long as you maintain core engagement and keep your body in a straight line.
“It’s all about progression and form,” Leon points out. “Once the movement feels strong and stable, you can start lowering the angle until you’re doing the full version from the floor.”
Pushups Reflect Functional Strength and Core Stability After 50
The pushup test reveals much about your functional strength.
“Being able to push your own body weight off the ground directly links to real-world movements,” Leon explains. “Whether that’s getting up off the floor or supporting yourself when bracing a fall. On top of that, push-ups demand core stability and also adds a mild cardio benefit when done in sets. So they hit multiple fitness markers in one simple move.”
Alexa Mellardo
