Experts at the Mayo Clinic are providing new insights on how many push-ups people should be able to perform based on their age and gender. Their findings may surprise you.
According to Mayo Clinic professionals, push-ups are a reliable indicator of muscular strength and endurance as individuals age. The standard push-up engages several major muscle groups, including the legs, abs, and arms. To perform a proper push-up, the body must remain straight, with the hands aligned with the shoulders. The individual should push up fully until the arms are straight, maintaining the position on their hands and toes.
The Mayo Clinic has set target push-up numbers based on age and gender, ranging from 25 to 65 years old. For example, a 25-year-old man should aim for 28 push-ups, while a woman of the same age should be able to do 20 to demonstrate a good level of fitness.
As age increases, the number of push-ups expected decreases. By age 35, women should aim for 19 push-ups, just one less than the expectation for 25-year-olds. Men, however, are expected to do 21 push-ups, a decrease of seven from the 25-year-old target. The numbers drop more significantly by age 45, with women expected to complete 14 push-ups and men 16. By age 55, the target is 10 for women and 12 for men. At age 65, both men and women are expected to do at least 10 push-ups.
Despite these guidelines, fitness experts caution that the numbers should not be treated as hard and fast rules. “While studies like this are valuable, I rely on my own experience with clients,” says New York-based personal trainer Natalya Alexeyenko. “Most of my clients live moderately active lives, working out two to three times a week. Given that, I think the target numbers should be slightly lower for women, by about three to five push-ups, and a bit higher for men with sports backgrounds, by five to 10 push-ups.”
Experts also stress that regular exercise alone is not enough for optimal health. A balanced diet plays an essential role in reducing the risk of serious conditions like heart disease and certain cancers.
The Centers for Disease Control and Prevention (CDC) recommends that adults engage in at least 150 minutes of moderate-intensity physical activity each week, including two strength-building sessions like push-ups.
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