standards

Average Pushups by Age and Gender

Where the numbers come from

These ranges blend two of the most-cited public datasets: the American College of Sports Medicine (ACSM) fitness norms used in clinical exercise testing, and decades of military baseline screening data from the US, Canadian and UK armed forces. The ACSM table specifies pushups for men and modified (knee) pushups for women. The numbers above represent standard pushups for both genders to keep the comparison consistent, so the women's column is slightly lower than ACSM's modified-pushup figures.

Every number is a one-set test to failure with strict form: chest to fist height, body straight, full elbow lockout at the top. Half reps and worm pushups do not count.

Why the numbers drop with age

Three things change after 30. First, type II muscle fibers (the powerful ones) decline at roughly 1% per year past 35. Second, tendon stiffness and joint mobility decrease, which raises the cost per rep. Third, most adults move less, so the baseline conditioning that supports a high pushup max erodes.

The encouraging counterpoint: nothing in the aging curve is permanent. Adults in their 60s who train consistently routinely double their age-bracket average. The averages above describe the general population, not what is possible.

Men vs women: why the gap exists

The gender gap on pushups is real and bigger than on most strength tests. Two reasons. Women carry a smaller share of their bodyweight in upper-body muscle (about 25% of mass in upper body for men vs roughly 20% for women), and the average woman's center of mass sits lower, which loads the pushup differently. The gap narrows substantially with training. Trained women routinely outperform untrained men of the same age.

What counts as above average?

A reasonable rule: add 50% to your age-bracket average and you are clearly above average. Add 100% and you are in elite territory for your demographic.

• Man, age 30: average is 17 to 22. Above average is 30+. Elite is 45+.
• Woman, age 30: average is 10 to 13. Above average is 18+. Elite is 25+.
• Man, age 50: average is 10 to 14. Above average is 20+. Elite is 30+.
• Woman, age 50: average is 6 to 9. Above average is 14+. Elite is 20+.

How to test yourself accurately

The biggest reason self-reported pushup counts are inflated is sloppy form. To get a real number:

1. Warm up for 5 minutes (light cardio, shoulder circles, a few easy pushups).
2. Set up with hands slightly wider than shoulder width, body in a straight line.
3. Lower until your chest is one fist's height off the floor (or touches it).
4. Press to full elbow lockout at the top.
5. Count only reps where both depth and lockout happen. Stop when you fail a rep or your form breaks.

Doing this once a month gives you a real progression curve. Most people gain 30 to 50% in 12 weeks of consistent training.

Frequently asked questions

How many pushups can the average man do?

The average man in his 20s does about 22 to 28 pushups in one set to failure. By age 40 that drops to around 16 to 20, and by age 60 it falls to roughly 10 to 12.

How many pushups can the average woman do?

The average woman in her 20s does roughly 12 to 15 standard pushups in a set to failure. The number falls to 8 to 12 in her 40s and 5 to 8 in her 60s.

Is 30 pushups in a row good?

Yes. For a man under 40, 30 unbroken pushups places you in the above-average bracket. For a woman under 40, 30 standard pushups is well into the excellent range.

How many pushups should I be able to do for my age?

A reasonable target is the 50th percentile for your age and gender: roughly 25 reps for men in their 20s, 20 for 30s, 16 for 40s, 12 for 50s. Cut those numbers by about 40% for women.