How many push-ups can you do? What’s the average for someone your age?

The number of push-ups you can perform consecutively is a surprisingly useful indicator of your muscular strength and endurance. According to guideline targets from Mayo Clinic, if you can hit these targets you’re likely at a “good fitness level.”

Why the push-up still matters

The push-up remains a classic exercise for a reason: it recruits multiple muscle groups including your chest, shoulders, upper back, core and even your glutes and legs if performed correctly. Proper form means a straight body, feet on toes (unless modified), and lowering until your chin — or preferably your chest — nearly touches the floor. No shallow elbow bends that only hit triceps.

More than that though: recent commentary suggests the push-up count can predict overall health and fitness capacity better than you might expect.

Benchmark push-up targets by age

Here are some updated push-up targets from the Mayo Clinic which indicate good health:

If you’re measuring your own fitness, these offer a solid benchmark — whether you’re in your 20s, 40s, or 60s+.

What if you can’t hit the push-up target yet?

Don’t worry — you’re not alone. Many people struggle with even a handful of push-ups, especially if they do not train regularly.

Here are some practical tips:

Start with modified push-ups: knees on the floor or an incline (for example, hands on a bench or wall) until you build strength.

Focus on correct form: straight back, full extension of arms, lower with control.

Build gradually: start with small sets, rest, and repeat. Over time increase the number of reps or reduce rest.

Mix it into a broader strength routine: push-ups are useful but best when paired with other exercises (squats, planks, rows) as part of a balanced program.

Always stop or modify if you experience joint pain, especially at the wrists, elbows or shoulders.

Why it’s worth the effort, even if you don’t hit the target immediately

Even if you fall short of the numbers above, working toward them is beneficial. Push-ups improve your core stability, upper-body strength and muscular endurance — all of which support better posture, reduce injury risk and help you perform better in daily life (lifting groceries, playing with kids, managing stairs).

Moreover, research linking push-up capacity with lower mortality and better cardiovascular risk profiles suggests this simple move is more meaningful than many assume.

Push-ups for the win

If you’re at or above the target push-up count for your age, give yourself a pat on the back — you’re likely in solid shape. If not, no shame: use these numbers as a realistic goal and a benchmark to measure progress, not a barbed stick. With consistent effort and proper form, you can improve — and your body will thank you for it.

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