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Pushups are undeniably one of the most effective exercises that can benefit everyone.
Renowned for their ability to build upper-body strength, pushups primarily target the triceps, shoulders, chest, and core. This compound movement not only enhances muscular strength but also improves posture and boosts cardiovascular health. Interestingly, because pushups engage the entire torso, they also serve to protect the lower back. It’s no surprise that pushups are often hailed as a powerhouse exercise!
Looking to assess your upper-body strength? Pushups are an excellent benchmark. If you’re capable of performing a significant number of pushups after turning 60, you can take pride in knowing that your upper-body strength surpasses that of 90% of your peers.
As we age, the primary reason for diminishing strength is sarcopenia, a condition characterized by the age-related loss of lean muscle mass and muscle quality.
Why Upper-Body Strength Naturally Declines After 65
The main culprit behind declining strength after 65 is sarcopenia, the age-related loss of lean muscle mass and quality.
“Hormonal shifts (reduced testosterone and growth hormone), chronic low-level inflammation, and a decrease in “Type II” (fast-twitch) muscle fibers contribute to this decline,” explains Steve Stonehouse, Vice President of Programming and Education at Body Fit Training (BFT). “These fibers are responsible for power and explosive movements.”
Challenges Reduced Strength Presents in Daily Life
Lack of upper-body strength makes it more challenging to catch yourself from a fall or push yourself back up off the ground if you do fall. It also makes performing daily tasks like lifting grocery bags, opening heavy doors, or pushing a vacuum cleaner, difficult.
“[In addition,] getting out of a deep armchair or a bathtub requires a ‘push’ from the arms that many take for granted until that strength begins to fade,” Stonehouse adds.
Muscles Engaged During Pushups
Pushups are a compound exercise, meaning they fire up multiple muscle groups at the same time:
- Pectoralis Major (Chest): These are the main muscle movers utilized during any pushing motion.
- Anterior Deltoids (Front Shoulders): These are essential for lifting objects overhead and reaching forward.
- Triceps Brachii (Back of Arms): These are crucial for extending your elbows, including when pressing yourself up from a seated position.
- The Core (Rectus Abdominis and Obliques): When performing pushups, the core serves as a stabilizer to keep your spine neutral.
Importance of Pushups for Older Adults
“Strengthening these muscles creates a ‘functional shield,’” Stonehouse tells us. “Strong shoulders and triceps reduce the load on the actual shoulder joint, potentially preventing rotator cuff issues and chronic impingement.”
Fitness experts and healthcare professionals typically use pushups as a “proxy” for overall health, as it reveals more than muscular fitness.
“Because you lift your own body weight, the pushup measures how strong you are relative to your size,” Stonehouse tells us. “Research suggests that the ability to perform a higher volume of push-ups is associated with a lower risk of cardiovascular disease events in men. [In addition,] successful pushup requires the nervous system, muscular system, and skeletal system to work in perfect synchronization. If an adult over 65 can perform a pushup with good form, it indicates high levels of neuromuscular coordination.”
Pushup Benchmarks
While fitness standards may vary depending on the source, Stonehouse says the following benchmarks signal “above average” to “excellent” categories for those between the ages of 60 to 69.
- Above Average: 12 to 16 reps
- Excellent (Peak): 20 to 24+ reps
“These benchmarks usually refer to ‘standard’ pushups (on toes). If performing modified pushups (on knees), the target numbers are typically higher,” Stonehouse adds.