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Pushups have long been a cornerstone of fitness regimens, cherished for their versatility and effectiveness. This classic bodyweight exercise is not only gentle on the joints when executed correctly, but it also provides a reliable gauge of your upper-body strength and general fitness, particularly as you age. With numerous variations such as wall or knee pushups, the exercise can be adapted to suit different fitness levels. We consulted an expert to find out how many knee pushups can indicate peak upper-body strength.
Maintaining a robust upper body is crucial as you get older. Starting in your 30s, you begin to lose lean muscle mass at a rate of 3% to 8% per decade. This condition, known as sarcopenia, accelerates after age 50, significantly affecting your mobility, metabolism, and energy levels.
The Importance of Upper-Body Strength After 50
Felicia Hernandez, a NASM-certified personal trainer and community engagement leader at Eden Health Club, explains that pushing strength tends to diminish more rapidly, often because people stop engaging in exercises that target those specific muscles. However, the encouraging news is that through regular strength training, you can preserve or even rebuild this strength at any age.
What Makes Knee Pushups a Solid Benchmark for Those 50+
Knee pushups are considered to be one of the most accessible and revealing tests of upper-body control and endurance.
“The muscles of your chest, triceps, shoulders, and core work together during knee pushups to help you perform door pushing and floor rising activities,” Hernandez explains. “The exercise requires no special equipment or gym membership. The test provides an accurate assessment of your body’s ability to support your daily activities. Your overall muscle balance and resilience become evident when you perform knee pushups with proper technique.”
If You Can Do This Many Knee Pushups, Your Upper Body Is Stronger Than Most
Now, exactly how many knee pushups are a telltale sign of upper-body strength?
According to Hernandez, “The achievement of 15 to 20 knee pushups with proper technique serves as an excellent indicator of strength for most people. The number of 10 knee pushups indicates you are on the right path toward building functional endurance, although you need to maintain consistency for further progress.”
That said, the number of reps you’re able to complete becomes substantially less important if you’re unable to control your movement. Quality is more of a priority than the number of reps as you age, Hernandez stresses.
How Knee Pushups Measure Real-World Functional Strength
Your ability to perform knee pushups directly correlates to everyday tasks.
“The core stabilizing motion and arm driving action during knee pushups enable you to perform activities such as floor push-offs and heavy door opening, and grocery load stabilization,” notes Hernandez. “The true value of strength lies in your body’s ability to perform well during essential activities rather than achieving specific gym metrics. People who develop functional strength through training gain self-assurance to continue their preferred activities without worrying about performance restrictions.”
