Push-ups are more than just a test of strength—they can be a sign of overall health and longevity. Recently, a viral challenge sparked widespread interest in how many push-ups a person should be able to do, with 11 being a benchmark set by longevity expert Dr. Vonda Wright during a March episode of The Mel Robbins Podcast. But is 11 push-ups a reasonable goal for everyone?
The challenge, popularized on TikTok, prompted women everywhere to see if they could achieve the 11 push-up mark, but experts are clear: the number isn’t a universal standard. Christina Brown, a certified nutrition and weight loss coach, acknowledges that while setting goals can be motivating, the number of push-ups you should aim for depends on your age and fitness level. “11 push-ups can serve as a good target for some,” Brown explained, “but it isn’t necessary for everyone.”
For instance, women in their 20s to 30s may aim for 11 to 15 push-ups, while those in their 40s and 50s may find 6 to 10 or even 4 to 7 to be more realistic targets. “The key is to focus on progress,” Brown advises. If you’re starting from zero, your goal might be to complete a single push-up and work your way up from there.
Push-ups are a form of resistance training that not only enhance upper body strength but also have significant health benefits. They help increase muscle mass, which is vital for bone health, particularly for women post-menopause who are at greater risk for bone loss due to decreased estrogen levels. Push-ups also combat muscle loss that starts around age 30, potentially preventing issues like frailty, falls, and fractures as you age.
Furthermore, the ability to perform push-ups can be an indicator of cardiovascular health. A 2019 study found that men who could do more than 40 push-ups had a significantly lower risk of cardiovascular events compared to those who struggled with fewer than 10 push-ups. While this research focused on men, it suggests that push-up performance could be a health marker for both genders.
To perform a push-up correctly, start in a high plank position, keeping your body straight and your core engaged. Lower yourself until your chest nearly touches the floor, and then push back up. If full push-ups are too challenging, begin with wall push-ups or elevated push-ups to build strength before attempting the traditional form.
Ultimately, the goal isn’t just to reach a specific number of push-ups but to use them as part of a broader fitness plan that promotes long-term health and muscle preservation. Whether you aim for 11 or more, progress is what matters most.
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