Challenge your physical capabilities today by testing your strength, especially if you’re over 55, and learn how to safely enhance your performance.

Upper body strength is crucial for comfortably managing the physical tasks encountered in everyday life after the age of 55. It aids in activities such as pushing yourself up from the floor, carrying heavy loads, maintaining shoulder stability, and safeguarding your joints during abrupt movements. High levels of upper body strength lead to improved posture, reduced aches, and a boost in self-confidence.

Push-ups serve as one of the most effective indicators of upper body strength. This exercise engages the chest, shoulders, arms, core, and upper back, requiring coordination and control. Unlike machines or exercises that target isolated muscle groups, push-ups provide insight into how well your body can handle its own weight, making them a strong indicator of real-world upper body strength.

In the following sections, you’ll discover the proper technique for executing a push-up, learn the number of repetitions that signify exceptional upper body strength for individuals over 55, and explore the best methods to increase your push-up endurance. This benchmark offers you a tangible goal and a clear path to progress.

Ahead, you’ll learn how to perform a proper push-up, the rep numbers that indicate exceptional upper body strength after 55, and the most effective strategies to improve your push-up endurance. This benchmark gives you a clear score and a clear path forward.

How to Perform a Proper Push-Up

Push-ups only deliver meaningful feedback when every rep stays consistent. Body position, depth, and control determine whether the movement builds strength or simply checks a box. Clean reps protect your shoulders and ensure your score reflects real capability.

How to Do It:

1. Start in a plank position with your hands just outside shoulder width.
2. Extend your legs behind you and press your heels back.
3. Brace your core and squeeze your glutes to form a straight line from head to heels.
4. Bend your elbows and lower your chest toward the floor in a controlled motion.
5. Keep your elbows angled slightly back, not flared wide.
6. Lower until your chest is a few inches from the floor.
7. Press through your palms and fully extend your arms to return to the start.
8. Repeat each rep with the same tempo and body position.

Perform your push-ups continuously without sagging hips or rushing the movement.

Push-Up Strength Rankings After 55

This push-up test measures upper-body strength, trunk stability, and muscular endurance using strict, full-range repetitions. Each category represents a clear difference in strength, capacity, and control. Use your score as a baseline to reflect where your upper-body strength stands today and how much potential you have to build.6254a4d1642c605c54bf1cab17d50f1e

• Below Average: Fewer than 10 push-ups
• Average: 10 to 19 push-ups
• Above Average: 20 to 29 push-ups
• Exceptional: 30 or more push-ups

Reaching the exceptional range puts you ahead of most peers in upper-body strength, shoulder stability, and overall movement resilience.

The Best Tips for Improving Your Push-Up Endurance After 55

Push-up endurance improves fastest when you focus on technique, volume management, and supportive strength work. Minor adjustments to your training approach often deliver steady gains without stressing your joints.

• Practice push-ups two to three times per week: Regular exposure builds strength and efficiency without excessive fatigue.
• Use elevated push-ups: Placing your hands on a bench or box allows you to increase volume while maintaining proper form.
• Slow the lowering phase: Controlled descents increase time under tension and strengthen key pushing muscles.
• Strengthen your upper back: Rows and band pull-aparts improve shoulder balance and push-up control.
• Train your core directly: Planks and dead bugs help you maintain a rigid body position through every rep.
• Retest every four to six weeks: Tracking progress helps maintain motivation and highlights meaningful improvement.

Commit to quality reps, steady progress, and smart recovery. With consistency, your push-up numbers and upper-body strength will continue to climb well beyond expectations after age 55.

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