4 Surprising Push-Up Benefits You Might Not Know
By Dr. David Samadi
Push-ups are one of those timeless exercises we’ve all seen, probably tried, and maybe even avoided! But there’s a reason they’re still so popular—they work wonders for the body. You don’t need a gym or fancy equipment; just you, a bit of space, and you’re good to go. Push-ups come with variations to fit every fitness level, and they’re incredibly versatile, working multiple muscles simultaneously. Let’s dive into some surprising push-up facts you might not know:
Age Impacts How Many Push-Ups You Can Do
While everyone’s strength and endurance vary, there are some average push-up benchmarks by Age, according to the American College of Sports Medicine. These can give you an idea of what’s typical:
For women (using knee push-ups):
- 20-29 years: 17-33 reps
- 30-39 years: 12-24 reps
- 40-49 years: 8-19 reps
- 50-59 years: 6-14 reps
- 60+ years: 3-4 reps
For men (regular push-ups):
- 20-29 years: 35-44 reps
- 30-39 years: 24-34 reps
- 40-49 years: 20-29 reps
- 50-59 years: 15-24 reps
- 60+ years: 10-19 reps
If you’re starting, don’t stress about the numbers. Consistent practice will increase your ability to do more over time.
Push-Ups Work More Than Just Your Chest and Arms
While push-ups are considered a chest and arm workout, they’re a “compound movement,” meaning they engage multiple muscle groups simultaneously. You’ll work your chest and triceps, as well as your shoulders, back, and even your core. It’s like an all-in-one upper-body workout!
Push-Ups Might Help Prevent Falls
As we age, balance and muscle strength become more critical for preventing falls. Regular push-ups build the arm and shoulder strength that can help you catch yourself safely if you stumble. The movement mirrors when we instinctively reach forward to break a fall. Strong wrists, arms, and shoulders can absorb the impact and may help you avoid serious injuries.
Push-Ups Help Maintain Muscle Mass as You Age
Muscle mass naturally declines as we age, with some losing up to 30% of their muscle strength between ages 20 and 70. But staying active with bodyweight exercises, like push-ups, can help slow this process. Push-ups engage and strengthen muscle fibers, helping to maintain the muscle you have and slow down the natural decline in muscle mass.
If you’re new to push-ups, start slowly to avoid strain. If you’re not sure about the form, check out a quick video to learn the basics and get started with confidence!
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer Now What? A Practical Guide to Diagnosis, Treatment, and Recovery and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.