According to one fitness expert, people in their 60s should be able to do between six and 12 push-ups — a modest number, but one tied to something much bigger than arm strength.

A Harvard study found that middle-aged men who could perform more than 20 push-ups had a significantly lower risk of cardiovascular disease events within within a decade than those who could manage 10 or fewer.

'This study highlights the importance of maintaining muscular endurance as we age,' said Mary Onyango, a certified personal trainer and coach at Life Time.

Targets by Decade

Onyango set out recommended push-up numbers for each decade of life. In their 20s, the target is 15 to 30 reps, while those in their 30s should aim for 12 to 25.

By their 40s, the figure drops to 10 to 20, and in their 50s, it falls further to eight to 15. For those in their 60s, the range is six to 12 push-ups.

People in their 70s should aim for five to 10 knee push-ups, while those in their 80s can target three to seven. In their 90s, even two to five counts as a solid effort.

That range may sound modest, but a nationwide poll found more than half of Americans cannot complete 10 consecutive push-ups, and over a third cannot manage five. Put simply, the bar set for a person's 60s is one many younger adults do not clear.

Anyone who manages 100 push-ups deserves recognition, Onyango said, adding: 'Any effort counts!'

Why It Matters

Push-ups are not just a test of arm strength. Onyango said they also offer clues about a person's overall health and longevity.

Falling short of the recommended number for their age group can point to underlying health issues. Onyango said this could reflect reduced strength or endurance, poor cardiovascular fitness, or a sedentary lifestyle.

For those in their 60s and beyond, a low push-up count may also signal a higher risk of falls. This is because weaker muscles used for balance become less effective with age, she explained.

Push-ups can also support heart health. Onyango said their compound nature, working multiple muscle groups at once, helps raise the heart rate and boost cardiovascular fitness.

Building Strength Safely

Anyone can improve their push-up performance over time, whatever their starting point. Simple modifications can help reduce strain on the body while still building strength.

Doing push-ups on the knees rather than the toes still engages the chest, shoulders and triceps, Onyango said. Wall push-ups are another gentler option for beginners still building up their strength.

The US Centers for Disease Control and Prevention recommends older adults carry out muscle-strengthening activities, including push-ups, at least twice a week.

Each session should aim for eight to 12 repetitions, forming a single set, though the CDC notes two or three sets offer more benefit.

Push-ups work several muscle groups at once, including the back, shoulders, triceps and core. This makes them an efficient, full upper-body workout, Onyango said.

They can also help improve joint stability and bone density through weight-bearing movement, which is particularly useful for those at higher risk of osteoporosis. The condition weakens bones and is more common among older adults and postmenopausal women.

Anyone starting out is advised to begin slowly and increase repetitions gradually as their strength builds. Using a mat for comfort and focusing on proper form can also help prevent injury.

The CDC also recommends older adults include balance exercises, such as standing on one leg, alongside strength work to help lower the risk of falls.

Frequently Asked Questions

  • Why are push-ups important for older adults?
    Push-ups help maintain muscular endurance, improve joint stability, and increase bone density, which are crucial for overall health and reducing fall risk in older adults.
  • What are the recommended push-up targets for different age groups?
    In their 20s: 15-30 reps, 30s: 12-25 reps, 40s: 10-20 reps, 50s: 8-15 reps, 60s: 6-12 reps, 70s: 5-10 knee push-ups, 80s: 3-7 knee push-ups, 90s: 2-5 knee push-ups.
  • How can beginners start improving their push-up performance?
    Beginners can start with knee push-ups or wall push-ups, gradually increasing repetitions and focusing on proper form to build strength safely.
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