You probably remember doing push-ups in gym class. They seemed simple back then. But did you know that same move is now being used by health experts to check your fitness level after age 40?
Yes, the good old push-up has turned into a powerful tool for checking your heart health, strength, and endurance. And the best part? You don’t need any equipment. Just your body, a flat floor, and a little bit of willpower.
In this blog, we’re going to explore why the push-up test matters so much after 40. You’ll learn how to do it right, how many push-ups you should aim for, what the results mean, and how it can actually predict your long-term health. Let’s get into it.
Why Push-Ups Matter After 40
As we grow older, our muscle mass naturally starts to decrease. This is called sarcopenia. Most people don’t notice it at first. But slowly, everyday activities like carrying groceries or getting up from a chair get harder.
Push-ups help fight that. They don’t just build arm strength. They work your chest, shoulders, back, and even your core. When you perform a push-up, you’re using a large number of muscles at the same time. That’s why it’s such a good indicator of total-body fitness.
Also, recent studies show that the number of push-ups a person can do is linked to heart health. Men who can do more push-ups tend to have lower risk of heart problems. This link is strong enough that some doctors have started using the push-up test as part of routine check-ups for patients over 40.
How the Push-Up Test Works
The push-up test is simple. You just count how many proper push-ups you can do in a row without stopping.
Here’s how to do it right:
- Start in a high plank position. Your hands should be slightly wider than shoulder-width.
- Keep your back straight and your core tight. Your body should form a straight line from head to heels.
- Lower your body until your chest almost touches the ground.
- Push yourself back up to the starting position.
- Repeat without resting.
Don’t rush. Each push-up should be slow and controlled. Quality matters more than quantity.
When doing the test, make sure someone watches your form. If your hips sag or you don’t go low enough, it doesn’t count. It’s better to do 10 good push-ups than 20 sloppy ones.
What Your Push-Up Count Means
Now let’s talk numbers. The average number of push-ups you can do depends on your age and gender. Here’s a simple guide for people over 40:
Men:
- 40-49 years old: 20–29 push-ups = average, 30–40 = good, 40+ = excellent
- 50-59 years old: 15–24 = average, 25–35 = good, 35+ = excellent
- 60+: 10–19 = average, 20–30 = good, 30+ = excellent
Women:
- 40-49 years old: 10–19 = average, 20–30 = good, 30+ = excellent
- 50-59 years old: 7–14 = average, 15–25 = good, 25+ = excellent
- 60+: 5–12 = average, 13–20 = good, 20+ = excellent
Keep in mind that these are just general guidelines. Your overall health, weight, and lifestyle will also affect your score.
If you can’t do even one proper push-up yet, don’t worry. That’s more common than you think. The good news is you can start building your strength today. You’ll be amazed at what a few weeks of consistent effort can do.
Why It’s Better Than the Scale
Most people think stepping on a weighing scale is the best way to measure fitness. But that’s not true, especially after 40. Your weight doesn’t show how much muscle you have or how healthy your heart is.
That’s where the push-up test shines. It gives a clearer picture of your body’s true condition. A person who can do 40 push-ups in a row probably has good muscle tone, decent endurance, and a strong core. That tells us more about their long-term health than just a number on the scale.
In fact, one Harvard study followed over 1,100 firefighters and found that those who could do more than 40 push-ups had a much lower risk of heart disease than those who could do fewer than 10. That’s a big deal.
How to Improve Your Push-Up Score
Improving your push-up test score doesn’t just make you look stronger. It actually protects your heart, your posture, and your everyday movement.
Here are a few tips to help you build strength and increase your number:
1. Start with Incline Push-Ups
If floor push-ups feel too hard, start on a wall, countertop, or bench. The higher the incline, the easier it is. This helps you build muscle slowly and safely.
2. Try Negative Push-Ups
Lower yourself down slowly from the top of a push-up, then reset. This builds strength on the way down and prepares you for full reps.
3. Add Core Work
Planks, bird dogs, and dead bugs strengthen your core, which is key for holding proper push-up form.
4. Train Often but Rest Well
Aim to train push-ups 3 to 4 times per week. Rest days are just as important. Muscles grow while you recover.
5. Focus on Form
Perfect form gives better results and prevents injury. If you rush and lose form, it doesn’t count.
6. Track Your Progress
Keep a journal. Write how many push-ups you do each week. Small improvements over time lead to big changes.
The Push-Up Test and Your Heart
Why is this simple test so important for your heart? The push-up uses large muscle groups. That means your heart works hard to supply oxygen to those muscles. If your heart can handle 30–40 push-ups, it shows that your cardiovascular system is in good shape.
It’s not just about muscle. It’s about endurance. When you improve your push-up score, you’re also improving your blood flow, oxygen use, and heart strength.
Also, building muscle through push-ups helps control blood sugar. This lowers your risk of diabetes and other age-related issues.
What If You Can’t Do a Push-Up at All?
That’s okay. You’re not alone. Many people in their 40s, 50s, and 60s struggle with upper body strength.
You can still benefit from modified versions. Start with a wall push-up. Then move to a kitchen counter. After that, try push-ups on your knees. Slowly work toward full push-ups. It might take weeks or months. That’s fine. Every step builds strength.
Also, pair push-ups with other activities like walking, stretching, or light weight training. The goal is overall wellness, not perfection.
Push-Up Test as a Daily Fitness Check
The push-up test isn’t just a one-time thing. You can use it every month to check your progress. You don’t need to visit a doctor or buy a fitness tracker.
Every 30 days, do the test again. Count your maximum reps. Write it down. You’ll see progress over time.
If your number goes up, your body is getting stronger. If it stays the same or goes down, that’s a sign to recheck your routine. Are you skipping workouts? Not eating enough protein? Not sleeping well?
This test gives feedback you can use to make better choices. It’s like your body’s fitness report card.
Beyond Numbers: How Push-Ups Boost Your Life
Push-ups do more than just build chest muscles. They improve posture by strengthening your back and shoulders. They protect your joints by building support muscles. They help you carry bags, lift kids, and even get up off the floor more easily.
You’ll also feel more confident. Doing 10 push-ups today when you could barely do 3 last month is a huge win. That kind of progress builds self-esteem.
Mentally, exercise like push-ups releases feel-good chemicals called endorphins. This helps with stress, anxiety, and sleep.
After 40, energy levels dip. A strong body brings some of that energy back. You feel more alive. More capable. More in control of your health.
Push-Up Challenge You Can Try Today
Want to test yourself now? Try this simple challenge:
- Warm up with arm circles, light stretching, and a few wall push-ups.
- Set a timer or have someone count.
- Do as many full push-ups as you can with good form.
- Record your number and the date.
- Set a goal to improve that number in 4 weeks.
It’s not a competition with others. It’s you vs. you. That’s the best kind of fitness goal.
Whether you’re doing 3 push-ups or 30, each rep moves you closer to a stronger, healthier version of yourself. The push-up test doesn’t lie. It gives honest feedback. And at 40 and beyond, that honesty is exactly what we need to stay on track.
