Push-Ups: Average Capacity, Benefits, and How to Improve Performance

How many pushups can the average American do?

While a precise, universally agreed-upon "average" for the entire American adult population is elusive due to varied data collection methodologies, general fitness benchmarks suggest that an average healthy adult might perform between 10-30 push-ups, with significant variations based on age, sex, and activity level.

Understanding "Average": The Nuance of Fitness Metrics

Defining an "average" for a complex physiological measure like push-up capacity across an entire nation is challenging. The United States population is incredibly diverse in terms of age, lifestyle, health status, and prior training. Furthermore, data collection methodologies for fitness levels vary widely, making direct comparisons difficult. Factors such as the definition of "proper form," testing conditions, and the specific demographic studied significantly influence reported averages. Therefore, it's more appropriate to consider benchmarks and ranges rather than a single, definitive number.

Research Findings and Benchmarks

While the Centers for Disease Control and Prevention (CDC) monitors general physical activity, a specific, ongoing national average for push-up performance isn't regularly published. However, various studies and fitness organizations provide valuable insights:

• General Fitness Guidelines: Many fitness organizations, such as the American College of Sports Medicine (ACSM), recommend a certain number of push-ups as part of a comprehensive fitness assessment.
  • Men (Ages 20-29): A "good" rating might involve 25-30+ push-ups. An "average" might fall in the 15-24 range.
  • Women (Ages 20-29): A "good" rating might involve 15-20+ push-ups. An "average" might fall in the 8-14 range.
• Age-Related Decline: Push-up capacity generally decreases with age due to natural sarcopenia (muscle loss) and decreased activity levels. For individuals in their 50s and 60s, "average" numbers would be considerably lower (e.g., 5-10 for men, 1-5 for women).
• Military Standards: Military fitness tests often include push-ups, setting a higher bar for recruits. For instance, the U.S. Army Combat Fitness Test (ACFT) requires a minimum number of hand-release push-ups that varies by age and sex, typically being higher than civilian averages.
• Health Studies: A notable study published in JAMA Network Open (2019) found that men who could complete more than 40 push-ups had a significantly lower risk of cardiovascular disease events over a 10-year follow-up compared to those who could do fewer than 10. While this study focused on firefighters and not the general population, it highlights the predictive power of push-up capacity.

It's crucial to understand that these are benchmarks. Many sedentary Americans may struggle to complete even a few push-ups with proper form, while highly active individuals will far exceed these averages.

Factors Influencing Push-Up Performance

Several key factors determine an individual's push-up capacity:

• Body Composition: A higher body fat percentage relative to muscle mass makes push-ups more challenging, as the individual must lift more non-contractile tissue. Conversely, a higher lean muscle mass, particularly in the chest, shoulders, and triceps, improves performance.
• Age: As mentioned, muscle strength and endurance naturally decline with age. Regular resistance training can mitigate this, but peak performance is typically seen in younger adults.
• Sex: Due to physiological differences, including generally lower upper-body muscle mass relative to body weight, women typically perform fewer push-ups than men. However, women who train regularly can easily outperform sedentary men.
• Training Status: Individuals who regularly engage in strength training, especially exercises targeting the chest, shoulders, triceps, and core, will naturally have higher push-up capacity. Sedentary lifestyles lead to decreased strength and endurance.
• Technique: Proper push-up form is critical. Incorrect form (e.g., sagging hips, limited range of motion, flaring elbows) not only reduces the effectiveness of the exercise but can also lead to injury and artificially inflate or deflate perceived numbers.
• Genetics: Individual variations in muscle fiber type distribution, bone structure, and strength potential can play a role, though training is a far more significant determinant.

Why Push-Up Capacity Matters: A Health and Fitness Indicator

Beyond being a simple measure of upper body strength, push-up capacity is a valuable indicator of overall physical fitness and health for several reasons:

• Upper Body Strength and Endurance: Push-ups effectively work the pectoralis major (chest), deltoids (shoulders), and triceps brachii (back of the arms), building foundational strength and muscular endurance.
• Core Stability: A proper push-up requires significant engagement of the abdominal and lower back muscles to maintain a rigid plank position, making it an excellent core stability exercise.
• Functional Movement: Push-ups mimic real-world movements like pushing open a heavy door, pushing oneself up from the floor, or stabilizing the body. This functional strength translates to improved daily activities and reduced injury risk.
• Cardiovascular Health Link: Emerging research, like the JAMA Network Open study, suggests a correlation between higher push-up capacity and lower risk of cardiovascular disease events. This highlights the push-up as a potential, accessible screening tool for general fitness and long-term health.
• Bone Density: As a bodyweight exercise, push-ups contribute to load-bearing, which can help maintain or improve bone mineral density, particularly in the upper body.

Assessing Your Own Push-Up Ability

To accurately assess your push-up capacity, consistency in form and testing conditions is key:

• Proper Form is Paramount:
  • Start in a plank position with hands slightly wider than shoulder-width apart, fingers pointing forward.
  • Body should form a straight line from head to heels.
  • Lower your chest towards the floor until your elbows are at about a 90-degree angle or your chest is within an inch or two of the ground.
  • Push back up to the starting position, fully extending the elbows.
  • Avoid sagging hips, arching the back, or lifting the hips excessively.
• Standardized Testing: Perform as many repetitions as possible with strict form until muscular fatigue prevents another full repetition. Rest for 1-2 minutes and repeat for a second set to confirm.

Improving Your Push-Up Performance

Whether you're aiming to perform your first push-up or increase your current count, a structured approach is essential:

• Master Regressions: If full push-ups are challenging, start with easier variations:
  • Wall Push-Ups: Stand facing a wall, place hands on it, and push away.
  • Incline Push-Ups: Place hands on a sturdy elevated surface (bench, table). The higher the surface, the easier the exercise.
  • Knee Push-Ups: Perform push-ups with knees on the ground, maintaining a straight line from head to knees.
• Focus on Negatives: Control the lowering (eccentric) phase of the push-up, even if you can't push back up. This builds strength.
• Progressive Overload: Gradually increase the difficulty. As you get stronger, move from incline push-ups to knee push-ups, then to full push-ups. For full push-ups, increase the number of repetitions or sets.
• Strengthen Supporting Muscles: Incorporate exercises that target the chest, shoulders, triceps, and core, such as:
  • Dumbbell chest press or overhead press
  • Triceps extensions
  • Planks and other core exercises
• Consistency and Recovery: Regular practice (2-3 times per week) is crucial. Allow muscles time to recover and rebuild between sessions.
• Nutrition: Support muscle growth and repair with adequate protein intake and a balanced diet.

Conclusion: Beyond the Numbers

While benchmarks provide a useful reference, the "average" number of push-ups an American can do is less important than the individual's commitment to improving their own functional strength and overall health. The push-up is a fundamental bodyweight exercise that offers significant benefits for upper body strength, core stability, and potentially cardiovascular health. By understanding the factors that influence performance and adopting a progressive training strategy, anyone can improve their push-up capacity and, in doing so, enhance their overall physical well-being.