The folding on the arms are not only an exercise for the muscles, but also a cardiovascular health indicator: here are the new reference values and how to increase the push-up number in a few weeks with the right method
THE push-upknown in Italian as folding on the armsare among the most complete and accessible exercises to improve strength, muscle resistance and general health. They involve pectorals, shoulders, triceps, abs and even back muscles. The beauty? You can do them everywhere, without tools. But there is a question that many ask themselves: How many push-ups should you be able to be considered in shape?
According to one Study of the Harvard Medical Schoolthe ability to perform at least 40 folds on the arms is connected to a significantly lower risk of developing Cardiovascular diseases in middle -aged men. This simple exercise can therefore be not only an indicator of athletic conditionbut also a real General health signal.
Updated table: how many push-ups you should know how to do based on age and sex
The updated tables are based on international guidelines, such as those ofAmerican College of Sports Medicine and of the Presidential Fitness Program US. The values refer to push-up performed correctly, with stable posture, straight back and complete movement (descent to touch the floor and ascent in the Plank position).
Men-full push-ups performed consecutively
Women-complete or knee push-ups
| Age | Excellent | Good | Average | Insufficient |
|---|---|---|---|---|
| 20-29 years | Over 48 | 30-48 | 15-29 | Less than 15 |
| 30-39 years | Over 39 | 25-39 | 10-24 | Less than 10 |
| 40-49 years | Over 34 | 20-34 | 6-19 | Less than 6 |
| 50-59 years | Over 29 | 15-29 | 5-14 | Less than 5 |
| 60+ years | Over 19 | 5-19 | 2-4 | Less than 2 |
These numbers represent some medium statistics: if you are above the average, you have good muscle resistance; If you are underneath, it doesn’t mean you’re sick, but you could work to improve.
Why are push-ups so important?
In addition to strengthening muscles, push-ups have positive effects on cardiovascular systemon the metabolic health and on posture. Here’s what the latest searches say:
How to increase the push-up number
Experts recommend a progressive and personalized approach to improve over time. Here is a simple plan to follow:
Enter variants such as:
Trained on alternate days and follow an active lifestyle: The improvement will be constant and visible in a few weeks.
