How Many Pushups Can the Average Man Do?

Why Pushups Still Measure Real Strength

Ask anyone to drop and give you twenty, and they’ll instantly know what you mean. The push-up has stood the test of time because it needs no gym, no weights, and no fancy gear — just bodyweight and consistency. It’s also one of the clearest indicators of upper-body strength and endurance.

But when people ask, “How many pushups should I be able to do?” they’re usually looking for two things — a benchmark and a plan to improve. Let’s look at what the data says, how age and fitness level affect performance, and how to build real progress from home with minimal equipment.

 

What Counts as a Proper Pushup

Before diving into numbers, form matters. A “rep” only counts if the movement follows proper technique:

 

• Hands placed slightly wider than shoulder width

• Body held in a straight line from head to heels

• Chest lowered until it’s about a fist’s width from the floor

• Full extension at the top without hips sagging
  

Bad form doesn’t just inflate your rep count — it reduces the benefits. A full push-up engages the chest, shoulders, triceps, and core. If you’re cutting corners, you’re not testing real strength.

 

Average Pushup Numbers by Age and Gender

Reliable benchmark data comes from long-standing physical fitness studies, including Media Cleveland’s push-up norms report (PDF) which tested participants across age groups and fitness levels.

For men, the averages break down roughly as:

• Ages 20–29: 17–29 pushups

• Ages 30–39: 13–24 pushups

• Ages 40–49: 11–20 pushups

• Ages 50–59: 9–17 pushups

• Ages 60–65: 6–16 pushups

 

And for women:

• Ages 20–29: 9–13 pushups

• Ages 30–39: 7–12 pushups

• Ages 40–49: 5–9 pushups

• Ages 50–59: 4–8 pushups

 

These ranges represent the average person — not a seasoned lifter. If you’re hitting above 40–50 full pushups in a single set, you’re already in the “excellent” bracket for most age groups.

 

The Science Behind Pushups and Health

Beyond muscle tone, push-ups have been linked to long-term cardiovascular health. A large-scale study published in JAMA Network Open (2019) followed 1,104 male firefighters for ten years and found that those able to perform more than 40 push-ups had a significantly lower risk of heart disease compared to those who managed 10 or fewer.

In simple terms: people who could perform more pushups tended to have better heart health, stronger endurance, and improved muscular balance. That’s why even many professional trainers consider pushups a basic health test, not just a workout move.

 

What’s Considered “Good”?

While the raw numbers give context, what’s “good” depends on your goals.

 

• Beginner: 5–15 reps in one set — focus on form and range of motion.

• Intermediate: 20–40 reps — this is around the healthy average for men aged 20–40.

• Advanced: 50+ reps in one go — strong endurance and stability.

 

If you can do 30 pushups with clean form, you’re already above average. It’s not about chasing military standards but building control, stability, and progression.

 

How Many Pushups Should a Man Be Able to Do?

That depends on age, lifestyle, and consistency. Most active men in their 20s and 30s should aim to complete at least 30–35 pushups in a single set without rest. If you can manage 40–50, you’re performing at a high fitness level.

As you get older, the goal shifts toward maintenance rather than maximum output. A man in his 50s who can consistently hit 20+ pushups with proper form is in excellent shape. The focus should be on endurance and joint safety rather than raw numbers.

 

Pushups by Age: Strength Benchmarks

For those who like structure, here’s a simplified version of expected push-up ranges (drawn from published averages and field-tested norms):

 

Age Group	Average Range (Men)	Excellent Range (Men)
20–29	17–29	47+
30–39	13–24	41+
40–49	11–20	34+
50–59	9–17	31+
60–65	6–16	30+

 

Use this table as motivation, not judgment. If you’re starting from zero, every rep is progress.

 

How Many Pushups Should You Do Daily?

You don’t need to hit a set number each day — what matters is progression. Start with three to four sets of as many quality reps as you can do without failure.

 

• Beginners: 3 sets of 10–15 pushups, 3–4 days a week

• Intermediate: 3 sets of 20–30

• Advanced: 3–4 sets of 40+

 

Over time, aim for progressive overload — adding reps or intensity weekly. Avoid training to failure every single day; your muscles grow stronger during rest.

If your goal is to build muscle rather than just endurance, mix in variations like:

 

• Incline pushups (hands elevated) for beginners

• Decline pushups (feet elevated) for upper chest focus

• Diamond pushups for triceps

• Wide-grip pushups for chest expansion
  
  
  

Many people wonder if it’s better to do pushups every day or alternate days. The truth is, muscles need rest to grow. Doing pushups daily can build endurance, but not necessarily strength. Most trainers recommend a split approach: pushups every other day mixed with cardio or lower-body training. That way, your chest, shoulders, and triceps recover fully. If you love daily movement, keep it light on rest days — focus on stretching, core holds, or a few slow-tempo sets rather than going to failure.

How Many Pushups Build Muscle?

Pushups primarily build endurance, but they can add muscle mass when structured correctly. For hypertrophy (muscle growth), perform 3–5 sets of 12–20 reps at controlled tempo. Once 20 becomes too easy, make the move harder — wear a backpack with weights, elevate your feet, or use push-up bars for deeper range.

Combining pushups with a high-protein diet will also support growth. Aim for roughly 1.6–2.0 g of protein per kg of bodyweight per day — an amount supported by multiple strength research studies — to repair and build muscle efficiently.

Pushups vs. Weights: Which Builds More Muscle?

Free weights like dumbbells, kettlebells, and chest trainers allow you to control resistance precisely, while pushups rely on bodyweight. The difference is progression — once pushups become easy, you can’t just add plates to your back safely forever. Using dumbbells or a push-up board gives more range and challenge.

 

Still, studies show bodyweight training can rival gym sessions for upper-body strength when intensity and form are controlled. The key is progressive overload — whether that means extra reps, slower tempo, or adding resistance bands. Pushups remain one of the best functional moves you can do anywhere.

 

How Many Pushups Can the Average Woman Do?

For women, the mechanics are the same — but average numbers differ due to body composition and muscle distribution. The same Media Cleveland dataset shows most women between 20 and 40 average 7–13 standard pushups.

This doesn’t reflect ability — just average participation levels. Women who strength train regularly often exceed 25–30 reps. What matters isn’t comparison, but consistency in progression.

 

Can Pushups Replace Weight Training?

Pushups are one of the best compound bodyweight exercises you can do at home, but they shouldn’t replace all resistance work. They mainly target the chest, triceps, shoulders, and core, leaving out pulling motions for the back.

That’s why complementing them with simple equipment can balance your training:

 

• A pull-up bar to strengthen the lats and biceps

• Dumbbells for rows and presses

• A push-up board for wrist comfort and angle variation

• A chest trainer or resistance band for variable tension
  

• And for extra challenge, consider a weighted vest — it increases resistance without sacrificing form, making every rep count toward strength and endurance.
  

Together, these build a full home gym routine without needing expensive machines.

 

How Often Should You Do Pushups Each Week?

For most people, three to four sessions per week is ideal. Beginners can start with two days, ensuring at least 48 hours of recovery between sessions. As endurance builds, add an extra day but avoid training the same muscle group to exhaustion.

 

If your aim is pure muscle gain, treat pushups like any resistance workout — focus on intensity over daily repetition. Combine them with compound moves such as dumbbell presses, pull-ups, and kettlebell swings for a balanced upper-body routine.

 

Pushup Challenges and Military Standards

Many people test themselves against army or police benchmarks. The British Army standard, for example, requires recruits to perform a timed push-up test — usually 60 to 80 pushups in two minutes for younger male candidates, depending on role.

If you can complete 50 perfect pushups in a minute, you’re already performing at a level comparable to trained service fitness standards.

 

Common Mistakes When Doing Pushups

Even experienced gym-goers make these classic errors:

 

1. Partial reps – Chest doesn’t lower fully, limiting activation.

2. Sagging hips – Reduces core engagement and stresses the lower back.

3. Elbows flared out – Places strain on shoulders.

4. Rushing reps – Prioritise quality over quantity.

 

Slow, full-range movement gives you better results — and protects your joints long-term.

 

How to Improve Your Form Over Time

One of the best ways to progress is by filming your pushups once a week to check alignment. Look for straight hips, locked-out arms, and consistent chest depth. Small adjustments — like tightening your core or keeping your chin tucked — can add stability and strength instantly.

 

You can also use accessories like push-up handles to reduce wrist strain or a resistance band looped around your back for extra tension. Over a few weeks, these tweaks help convert average performance into visible definition.

Realistic Progress Timeline

Beginners often double their rep count in the first month simply through neuromuscular adaptation — the body learns to coordinate muscle activation more efficiently. After that, improvements slow but continue steadily.

Within 8–12 weeks, most people who train consistently can go from 10 pushups to 30–40 clean reps. Combine that with balanced nutrition and occasional rest, and you’ll maintain gains with less effort over time.

 

Building a Home Pushup Routine

Here’s a simple structure you can follow:

Warm-up: 3–5 minutes of arm circles, shoulder rolls, and planks

Main sets:

 

• Standard pushups – 3 x max reps

• Incline pushups – 3 x 15

• Diamond pushups – 3 x 10

• Dumbbell rows – 3 x 12

• Plank hold – 3 x 45 seconds

 

You can also add kettlebells or resistance bands to alternate days to engage stabilising muscles. That’s how you go from average numbers to genuine strength and definition.

 

Mental Benefits of Pushups You Don’t Hear About

Beyond physical strength, pushups teach discipline and consistency — two qualities that transfer to every part of life. Many people start at five reps and feel demotivated, but with steady practice, the progress becomes addictive. Research on motivation and exercise habits consistently shows that simple routines like daily pushups increase self-belief and adherence to fitness goals.

 

That’s why so many people use pushups as a baseline challenge: they require no setup, track progress clearly, and give instant feedback. The confidence of seeing your numbers climb week by week often leads to better habits across diet, sleep, and recovery too.

Why Pushups Still Matter

Pushups remain a gold standard of functional strength because they test more than just muscle — they reveal posture, endurance, and mental focus. You can do them anywhere, adapt them endlessly, and see measurable improvement within weeks.

It’s less about comparing yourself to a chart and more about testing your own discipline. Whether you start with five or fifty, the commitment to keep going says more about your fitness than any table ever could.

 

Want to learn how training can boost your mood as well as your strength? Read our full guide — Can Working Out Really Reduce Stress?

Whether you’re testing your limits or just starting your first set, remember that progress is built one rep at a time. For premium home-training gear, nutrition, and workout inspiration built for real people, visit Fittux.com — and keep pushing forward.