Pushup Performance After 50 Signals Elite Upper Body Strength, Expert Says
The ability to perform a significant number of pushups after age 50 is a strong indicator of overall health, functional strength, and resilience, according to new insights from fitness professionals.
Joshua Dillaha, MS, NSCA-CPT, TSAC-F, founder and movement specialist at Semper Fitness Training, LLC, explains that pushups are a reliable test of upper-body muscular endurance and strength because they require no equipment and test “relative strength” – the ability to move your own body weight. “Pushups offer clear benchmarks and engage multiple muscle groups — including the chest, shoulders, triceps, and core stabilizers,” Dillaha explains. Maintaining this strength is increasingly important as individuals age and face potential declines in muscle mass.
Benchmarks for “elite” status vary by gender, but generally, men in their 50s who can perform more than 35 continuous pushups and women who can do more than 25 are considered to have exceptional upper body strength. Average performance for men in this age group is 15 to 20 pushups, while women average 10 to 15 (modified or standard). These numbers are significantly lower than those for younger adults, reflecting natural physiological changes, but approaching these benchmarks after 50 demonstrates remarkable musculoskeletal health. Understanding your fitness level can help you create a personalized plan; consider exploring resources like the Centers for Disease Control and Prevention’s physical activity guidelines.
After age 30, individuals begin to experience sarcopenia – the loss of lean muscle mass – and this accelerates after 50. Dillaha notes that maintaining or improving pushup ability helps counter these age-related declines and correlates with reduced risk of falls, better bone density, and improved cardiovascular health. This is particularly relevant as falls are a leading cause of injury and death among older adults, and maintaining strength can significantly improve quality of life. You can learn more about sarcopenia and how to combat it here.
Experts emphasize the importance of continued strength training as a preventative measure against age-related decline and encourage individuals to assess their pushup performance as a key indicator of overall fitness.
