Key Takeaways
- Push-ups are one of the best indicators of upper body muscular endurance
- Standards vary significantly by age and gender - always compare to your demographic
- Proper form is essential: body straight, full range of motion, no rest at top/bottom
- Regular testing helps track fitness progress over time
- Push-up ability correlates with overall cardiovascular health
About the Push-Up Fitness Test Calculator
The Push-Up Fitness Test Calculator is a comprehensive tool designed to help you assess your upper body strength and muscular endurance. Push-ups are one of the most universally recognized fitness tests, used by military organizations, athletic programs, and fitness professionals worldwide to evaluate physical conditioning.
Our calculator uses established fitness standards from organizations like the American College of Sports Medicine (ACSM) and various military fitness assessments to provide accurate, age and gender-specific ratings for your push-up performance.
How to Use This Calculator
- Perform the test: Complete as many push-ups as possible with proper form until you cannot continue
- Enter your results: Input the number of push-ups completed, your age, and gender
- Get your rating: Click "Calculate" to receive your fitness assessment
- Track progress: Re-test every 4-6 weeks to monitor improvement
Proper Push-Up Form
For accurate results, maintain proper form throughout the test:
- Hands shoulder-width apart, fingers pointing forward
- Body forms a straight line from head to heels
- Lower chest to about 2 inches from the floor
- Fully extend arms at the top (without locking elbows)
- Continuous motion - no resting at top or bottom
Push-Up Fitness Standards by Age
Push-up standards vary based on age and gender. Here are the general guidelines used for classification:
Male Push-Up Standards
| Age | Excellent | Good | Average | Below Average | Poor |
|---|---|---|---|---|---|
| 17-19 | 56+ | 47-55 | 35-46 | 19-34 | <19 |
| 20-29 | 47+ | 39-46 | 30-38 | 17-29 | <17 |
| 30-39 | 41+ | 34-40 | 25-33 | 13-24 | <13 |
| 40-49 | 34+ | 28-33 | 21-27 | 11-20 | <11 |
| 50-59 | 31+ | 25-30 | 18-24 | 9-17 | <9 |
| 60+ | 30+ | 24-29 | 17-23 | 6-16 | <6 |
Female Push-Up Standards
| Age | Excellent | Good | Average | Below Average | Poor |
|---|---|---|---|---|---|
| 17-19 | 35+ | 27-34 | 21-26 | 11-20 | <11 |
| 20-29 | 36+ | 30-35 | 21-29 | 15-20 | <15 |
| 30-39 | 37+ | 30-36 | 22-29 | 13-21 | <13 |
| 40-49 | 31+ | 25-30 | 18-24 | 11-17 | <11 |
| 50-59 | 25+ | 21-24 | 14-20 | 7-13 | <7 |
| 60+ | 23+ | 19-22 | 12-18 | 5-11 | <5 |
Benefits of Push-Up Testing
- No equipment required: Can be performed anywhere, anytime
- Measures functional strength: Push-ups engage multiple muscle groups simultaneously
- Cardiovascular indicator: Research links push-up capacity to heart health
- Progress tracking: Easy to monitor improvements over time
- Motivation: Clear benchmarks help set and achieve fitness goals
How to Improve Your Push-Up Count
- Practice regularly: Aim for push-ups 3-4 times per week
- Progressive overload: Gradually increase repetitions each week
- Vary your training: Include wide grip, narrow grip, and incline variations
- Strengthen supporting muscles: Work on core, shoulders, and triceps
- Rest adequately: Allow 48 hours between intense push-up sessions
- Focus on form: Quality reps build better strength than sloppy high numbers
Frequently Asked Questions
For tracking fitness progress, test yourself every 4-6 weeks. This allows enough time for meaningful improvements while preventing overtraining. Always perform the test under similar conditions (time of day, rest level, warm-up routine) for accurate comparisons.
Yes, a brief 5-10 minute warm-up is recommended. Include light cardio (jumping jacks, jogging in place) and dynamic stretches for the shoulders, chest, and wrists. Avoid intense exercise before testing, as fatigue will reduce your performance.
Standard fitness tests typically require full push-ups. However, modified push-ups are excellent for building strength if you cannot yet perform standard push-ups. Work on knee push-ups and gradually progress to full push-ups for accurate testing.
Physiological differences in muscle mass, body composition, and hormones result in different average performance levels between males and females. Gender-specific standards ensure fair assessment of fitness relative to one's peer group.
Yes! A 2019 Harvard study found that men who could complete 40+ push-ups had a 96% reduced risk of cardiovascular disease compared to those who could complete fewer than 10. Push-up capacity is considered a strong predictor of overall cardiovascular fitness.
Start with progression exercises: wall push-ups, incline push-ups (hands on a bench), then knee push-ups. Build strength gradually over weeks. Many people go from zero to 10+ full push-ups within 4-8 weeks of consistent practice.
Additional Resources
For more health and fitness calculators, explore our complete collection at Calculator Cloud. We offer a variety of free calculators to help you track and improve your physical fitness.