Push-ups after 60: the number that signals elite strength

Doing that many push-ups signals stellar upper body strength after 60, a trainer says.

Get down and do a few push-ups, and you learn something about yourself in thirty seconds flat. No equipment, no gym, no membership, just your own body against the ground. It’s one of the oldest strength tests in existence, and it’s much more revealing than just assessing your arm strength, especially once you’re over 60.

Part of what makes push-ups so interesting is that researchers have begun to view them as a window into overall health, not just fitness. In a widely cited 2019 study published in Open JAMA NetworkHarvard researchers followed 1,104 middle-aged active firefighters for a decade and found that those who were able to do more than 40 push-ups had a 96 percent lower risk of cardiovascular disease than those who could do fewer than 10. The men were about 40 years old on average, not over 60, so the exact numbers don’t directly transfer to older adults, but the broader conclusion remains that push-up ability is linked to overall health.

When done correctly, push-ups engage your chest, shoulders, triceps and core. So, in one fell swoop, this classic exercise helps improve upper body strength, muscular endurance and core stability. These qualities help you get up from a low chair, catch yourself when traveling, and carry groceries up the stairs well into life.

To find out how many push-ups you should be able to do after age 60 to gain elite upper body strength (and how to get there if you’re not there yet), we spoke with James Bickerstaff, CPTpersonal trainer at OriGym. Keep reading to find out more.

(Next: discover If you can do these 4 exercises after 65, you’re in better shape than most.)

Quality over quantity

“The quality of your pumps matters more than chasing high numbers,” says Bickerstaff. “A person over the age of 60 who can perform 15 slow, controlled push-ups with a full range of motion demonstrates excellent strength, stability and muscular endurance.”

Although sloppy mid-rep push-ups can inflate your rep count without developing the true strength the test is supposed to measure, performing a push-up through a full range of motion with your chest lowered close to the floor, your elbows close to your sides, and your core braced throughout, will recruit many more muscle fibers than a superficial, rushed version of the same movement.

How to do it:

1. Start in a high plank with your hands slightly wider than shoulder-width apart.
2. Position your body in a straight line, from head to toe.
3. Flex your body and bend your elbows to lower your chest toward the floor.
4. Lower under control until your chest is a few inches off the floor.
5. Push through your hands to return to the starting position, keeping your body straight throughout.

Progression tips if you can’t do 15 push-ups yet

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If 15 full push-ups seems out of reach for you right now, don’t be discouraged. This is completely normal and you can reach 15 or more. “If full push-ups are too difficult, incline push-ups against a sturdy bench or counter are a great alternative,” says Bickerstaff. “They train the same key muscles while reducing the amount of body weight you need to move, making them an effective way to progress to full push-ups.”

How to do it:

1. Place your hands on a sturdy bench, counter, or other elevated, stable surface.
2. Walk your feet back until your body forms a straight line.
3. Bend your elbows to lower your chest toward the surface.
4. Lower under control while keeping your core engaged.
5. Return to the starting position and gradually reduce the height of the surface as you get stronger.
6. Aim for three to four sets of as many repetitions as possible, resting for 90 to 120 seconds between sets.

The essentials

Push-up capacity is an accessible and effective strength test for older adults, and research suggests it may reflect more of your overall health than most people think. If you can perform 15 push-ups in good shape after 60, you are in excellent shape according to trainers. If you’re not there yet, incline push-ups are a safe alternative for building the strength required for 15 push-ups.