Pushups for 13-Year-Olds: Goals, Form, Progression, and Safety Considerations

How many pushups should a 13 year old do?

For a 13-year-old, there isn't a single "magic number" of pushups. The focus should be on mastering proper form and consistent progression, typically aiming for 2-3 sets of 8-15 repetitions with good technique, 2-3 times per week.

Understanding Youth Fitness & Strength Training

Adolescence is a critical period of growth and development. While young individuals are not simply "miniature adults," carefully designed strength training programs are not only safe but highly beneficial for them. At 13, a child's musculoskeletal system is still maturing, with growth plates remaining open, making proper technique and load management paramount. The objective of youth strength training should be to develop fundamental movement patterns, build general strength, enhance motor skills, and foster a positive relationship with physical activity, rather than focusing on maximal lifts or specific numerical targets.

The Importance of Pushups for Adolescents

The pushup is a foundational bodyweight exercise that offers numerous benefits for developing adolescents:

• Compound Movement: It engages multiple muscle groups simultaneously, including the pectoralis major (chest), deltoids (shoulders), triceps (back of arms), and core stabilizers.
• Functional Strength: Pushups mimic movements used in daily life and various sports, contributing to overall functional strength.
• Accessibility: As a bodyweight exercise, pushups require no special equipment, making them accessible virtually anywhere.
• Bone Density: Weight-bearing exercises like pushups contribute to increased bone mineral density, crucial for long-term skeletal health.
• Proprioception and Body Awareness: Performing pushups helps improve body control, balance, and spatial awareness.
• Self-Efficacy: Achieving physical milestones like performing a pushup can significantly boost a young person's confidence and self-esteem.

Establishing a Baseline: What's a Realistic Goal?

Instead of focusing on a specific number, the primary goal for a 13-year-old should be to perform pushups with excellent form. The "how many" will then naturally follow as strength improves.

• Initial Assessment: A good starting point is to determine how many pushups the individual can perform correctly before form breaks down. This might be 0, or it might be 10.
• Beginner: If a 13-year-old cannot perform a standard pushup with good form, they should start with modified versions (see "Progressing Safely" section). The goal is to build up to 2-3 sets of 8-15 repetitions of the most challenging variation they can perform with perfect technique.
• Intermediate: For those who can perform standard pushups, aiming for 2-3 sets of 10-15 repetitions with good form is an excellent target.
• Advanced (for age): A 13-year-old who can comfortably exceed 15-20 repetitions with perfect form might consider more advanced variations to continue progressive overload.

Key takeaway: Consistency and proper form across sets are far more valuable than a high number of poorly executed repetitions. Training 2-3 times per week with adequate rest in between sessions is generally recommended.

Prioritizing Form Over Quantity

Incorrect pushup form not only reduces the exercise's effectiveness but also increases the risk of injury, particularly to the shoulders, wrists, and lower back.

Correct Pushup Form:

• Starting Position: Begin in a plank position with hands slightly wider than shoulder-width apart, fingers pointing forward. The body should form a straight line from head to heels.
• Core Engagement: Brace the core muscles (think of pulling your belly button towards your spine) to prevent the hips from sagging or rising too high.
• Lowering Phase: Inhale as you bend your elbows, lowering your chest towards the floor. Keep your elbows tucked in slightly (around a 45-degree angle relative to your body) rather than flaring out to the sides. Maintain the straight body line.
• Depth: Lower until your chest is just an inch or two from the floor, or as far as you can comfortably go while maintaining form.
• Pushing Phase: Exhale as you powerfully push through your hands, extending your elbows to return to the starting plank position.
• Controlled Movement: Avoid rushing the movement. Both the lowering and pushing phases should be controlled.

Progressing Safely: Variations and Modifications

To ensure continuous progress and accommodate varying strength levels, several pushup modifications and progressions can be used:

• Wall Pushups: Stand facing a wall, place hands on the wall shoulder-width apart, and lean into the pushup. The closer you are to the wall, the easier it is. This is excellent for absolute beginners.
• Incline Pushups: Place hands on an elevated surface like a sturdy table, bench, or step. The higher the incline, the easier the pushup. This progressively builds strength towards floor pushups.
• Knee Pushups: Perform the pushup with your knees on the ground, maintaining a straight line from your head to your knees. This reduces the bodyweight load.
• Standard Pushups: The classic floor pushup from the toes.
• Decline Pushups: Elevate the feet on a step or bench. This increases the load on the upper chest and shoulders, making the exercise more challenging.
• Tempo Training: Slow down the lowering (eccentric) phase (e.g., 3-5 seconds down) to increase time under tension and build strength.
• Adding Resistance: Once standard pushups are mastered, a weighted vest or resistance band can be used, but this should only be considered under expert supervision for adolescents.

When to Consult a Professional

While pushups are generally safe, it's always advisable to consult with a healthcare professional or a certified youth fitness specialist if:

• The 13-year-old experiences any pain or persistent discomfort during or after the exercise.
• There are pre-existing medical conditions or injuries.
• There's uncertainty about proper form or program design.
• You're looking to develop a comprehensive, individualized strength and conditioning program.

Key Considerations for Adolescent Strength Training

Beyond the pushup itself, several broader principles are essential for successful and safe youth strength training:

• Supervision: Especially when starting or progressing to new exercises, adult supervision (ideally by someone with youth fitness certification) is crucial to ensure proper form and safety.
• Warm-up and Cool-down: Always begin with a dynamic warm-up (e.g., arm circles, leg swings, light cardio) and end with a static cool-down (gentle stretching).
• Variety: Incorporate a variety of exercises that work all major muscle groups (e.g., squats, lunges, rows, planks) to promote balanced development.
• Nutrition and Rest: Adequate sleep and a balanced, nutrient-rich diet are fundamental for recovery, growth, and performance.
• Listen to Their Body: Encourage the 13-year-old to communicate any discomfort or fatigue. Pushing through pain is never advisable.
• Focus on Fun and Positive Experience: Make fitness enjoyable to foster a lifelong love of physical activity.

Conclusion: Focus on Consistency and Fun

For a 13-year-old, the number of pushups is less important than the consistent effort, commitment to proper form, and progressive challenge. By focusing on mastering the movement, gradually increasing repetitions or advancing to more challenging variations, and integrating pushups into a well-rounded fitness routine, adolescents can safely and effectively build strength, enhance physical literacy, and develop healthy habits that will benefit them for years to come. Always prioritize technique and listen to the body's signals.