Push ups are a highly beneficial exercise that can greatly enhance your strength, stamina and overall physical fitness. However it's natural to wonder how push ups one should aim for and how to improve performance, in this exercise. In this article I'll address these inquiries in a manner incorporating relatable examples to make the reading experience enjoyable and accessible.
What are the benefits of push ups?
Push ups are healthy, so let's discuss why before getting into the figures. Push-ups work many muscular areas since they are complex. Push-ups work your chest, shoulders, triceps, abs, and back. By doing push-ups regularly:
- Build muscle mass and tone your upper body
- Burn calories and fat
- Improve your posture and stability
- Enhance your cardiovascular health
- Prevent injuries and improve your mobility
Push ups are also very convenient and versatile. You can do them anywhere, anytime, without any equipment or gym membership. You can also modify them to suit your level of fitness and challenge yourself with different variations.
How many push ups can you do?
Now that you know the benefits of push ups, let’s find out how many you can do. The number of push ups you can do depends on several factors, such as:
- Your age
- Your gender
- Your weight
- Your fitness level
- Your technique
The number of push-ups you should be able to do is subjective, although there are some broad standards and averages. Based on norm tables, this calculator estimates your push-up count by age and gender. As an example:
- A 20-year-old male should be able to do 21-23 push ups
- A 20-year-old female should be able to do 15-16 push ups
- A 40-year-old male should be able to do 16-18 push ups
- A 40-year-old female should be able to do 11-12 push ups
These are averages, not absolutes. You can do more or less than these figures depending on your circumstances. The easiest approach to determine your push-up count is to test yourself.
To test your push up ability, you need to follow the correct technique and form. Here are the steps to perform a standard push up:
- Start in a plank position with your hands slightly wider than shoulder-width apart and your feet together or slightly apart.
- Keep your body in a straight line from head to toe and engage your core muscles.
- Lower your chest until it almost touches the floor, bending your elbows at a 90-degree angle.
- Push yourself back up to the starting position, extending your arms fully.
- Repeat as many times as you can without breaking your form or resting.
You can count push-ups per set or minute. Be consistent with your measurement approach and record your results.
How can you improve your push up performance?
Do not worry if your push-up count is low. You can always improve your push-ups with practice and training. These tips will help you push up:
- Do push ups regularly. The more you practice, the better you will get. Aim for at least three times a week, with a rest day in between.
- Vary your push up routine. To avoid boredom and plateaus, try different types of push ups that challenge different muscles and difficulty levels. For example, you can try incline push ups, decline push ups, diamond push ups, wide grip push ups, or plyometric push ups.
- Use progressive overload. To make progress it's important to amp up the intensity of your push up routine. You can achieve this by either increasing the number of repetitions and sets shortening rest periods or incorporating weight or resistance.
- Focus on your form. Proper technique is essential for effective and safe push ups. Make sure you keep your body aligned, breathe correctly, and avoid common mistakes like flaring your elbows or sagging your hips.
- Eat well and rest well. To improve push-up performance, nutrition and recovery are crucial. Maintaining a balanced diet for muscular growth and vitality is essential. Get rest and remain hydrated to help your body mend and rejuvenate.
Health and fitness benefit from push-ups. The appropriate amount of push-ups depends on age, gender, weight, fitness level, and technique. While this article provides some averages and suggestions as a starting point, testing yourself and setting goals is the best way to estimate your push-up count. The ideas and tactics in this article can also boost your performance. Remember that push-ups are about challenging yourself, not competing with others. Compare yourself to others less than surpassing your achievements. Finally, have fun and enjoy the process!