Strength Standards

Push-Up Strength Standards

The push-up is the universal test of upper body pressing endurance. While simple, your push-up numbers reveal your baseline fitness and serve as a foundation for more advanced pressing work.

Push-Up Standards by Level

Beginner5-15 reps

Basic pressing pattern established. Focus on form.

Intermediate16-35 reps

Solid foundation for endurance work.

Advanced36-60 reps

Strong pressing endurance. Ready for variations.

Elite61+ reps

Exceptional pushing endurance capacity.

Standards by Age and Gender

Push-up standards vary by age and gender. These benchmarks help you understand where you stand.

Group	Beginner	Intermediate	Advanced	Elite
Men 20-29	10-20	25-40	45-60	65+
Men 30-39	8-18	22-35	40-55	60+
Men 40-49	6-15	18-30	35-50	55+
Men 50+	5-12	15-25	30-40	45+
Women 20-29	5-12	15-25	30-40	45+
Women 30-39	4-10	12-22	25-35	40+

Push-Up Progressions

Once standard push-ups become easy, progress to harder variations:

Knee Push-Ups

Great for beginners building pressing strength

Standard Push-Ups

The baseline for measuring pressing endurance

Diamond Push-Ups

Increased tricep emphasis

Archer Push-Ups

Progression toward one-arm push-ups

Pseudo Planche Push-Ups

Planche-specific pushing strength

How to Improve Your Push-Up Numbers

Greasing the Groove

Do multiple sets throughout the day at 40-50% of max

Pyramids

Increase reps each set then decrease (1,2,3,4,5,4,3,2,1)

Timed Sets

Do as many as possible in 2 minutes, try to beat your score

Weighted Push-Ups

Add resistance to build max strength

Ready for Harder Variations?

Once you hit 30+ push-ups, it is time to explore planche progressions and advanced pushing work.

Frequently Asked Questions

For men aged 20-39, 20-30 push-ups is average/intermediate, 35-50 is above average/advanced, and 50+ is excellent/elite. These numbers decrease slightly with age.

Yes, 50 consecutive push-ups with good form is an advanced fitness level. This indicates strong pressing endurance and puts you in the top tier of general fitness.

For general fitness, 50-100 push-ups per day spread across multiple sets is effective. For strength building, do 3-5 sets of challenging variations 3-4 times per week with rest days.

Dips require you to lift 100% of your bodyweight through a larger range of motion, while push-ups only load about 60-70% of bodyweight. Most people can do 2-3x more push-ups than dips.

Yes, but primarily for beginners. Once you can do 20+ push-ups easily, they become more of an endurance exercise. Add weight or progress to harder variations to continue building muscle.