Is the number of push-ups you can do after 50 an elite strength?

Push-ups are a simple but incredibly reliable test of upper-body muscular endurance and strength. Joshua Dillaha, MS, NSCA-CPT, TSAC-FFounder and movement specialist. Semper Fitness Training LLC. The best part? You don’t need any equipment to perform this weight transfer, but there are so many variations that you can try more or less. Below, Dillaha breaks down push-ups beyond 50 as an indicator of elite upper body strength.

“Push-ups provide a clear benchmark and work multiple muscle groups, including your chest, shoulders, triceps, and core stabilizers,” Dillaha explains. “For adults over 50, push-ups are more than just exercise; they’re an indicator of functional capacity, resilience, and aging ability.”

Unlike machine-based exercises and drills, push-ups also test your relative strength, which is your ability to shift your weight. For those who go to the gym over the age of 50, maintaining this ability helps maintain muscle mass, core control, and joint integrity.

“It’s also a good predictor of functional strength needed for everyday activities, from getting up off the floor to carrying groceries,” Dillah added.

What is an “elite” number of push-ups for someone over 50?

Benchmarks can vary slightly between organizations and fitness platforms, Dillaha said, but “general performance standards can be derived from military fitness data, law enforcement testing, and population norms.”

Here’s what you should aim for:

Male in his 50s

• average: 15-20 push-ups
• Above average: 25-30 push-ups
• Elite status: 35 or more push-ups in a row

Women in their 50s:

• average: 10-15 push-ups (modified or standard)
• Above average: 20 or more push-ups
• Elite status: 25 or more consecutive push-ups

“By comparison, young adults (20s to 30s) often see elite ranges closer to 45-55 push-ups for men and 30-40 push-ups for women,” Dillaha explains. “Due to natural physiological changes, this number may decrease with age, but maintaining or approaching these standards after age 50 reflects exceptional strength, endurance, and musculoskeletal health.”

Maintaining push-up ability is an important indicator of overall fitness

After age 30, sarcopenia (loss of lean muscle mass) begins at a rate of 3% to 8% every 10 years. This decline accelerates after age 50, greatly impacting fast-twitch muscle fibers, which are essential for endurance and power.6254a4d1642c605c54bf1cab17d50f1e

“Pushup performance reflects not only upper body strength, but also neuromuscular coordination, shoulder stability, and core control,” Dillaha says. “Maintaining or improving your push-up ability can help counter these age-related declines and is strongly correlated with reduced fall risk, increased bone density, and improved cardiovascular health.”

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Alexa Meraldo