Push-Up Standards for a 15-Year-Old Female

Below average: 0-7

Build technique first. Use incline or knee push-ups if full reps break down, train 3 short sessions per week, and add volume only when every rep stays controlled.

Average: 8-13

You have a workable base. Add 1-2 total reps per week, keep rest days between hard sessions, and pair push-ups with rows or band pulls to keep shoulders balanced.

Good: 14-21

You are above the typical range for this page. Progress with slower tempo, pause reps, density sets, or deficit push-ups instead of only doing longer max-rep tests.

Excellent: 22+

This is the elite range. Keep form strict, limit all-out tests, and use weighted or advanced variations only if your wrists, shoulders, and recovery are handling the volume well.

Tips

• •Master proper form before adding volume -- a few perfect push-ups beat many sloppy ones.
• •Include push-ups in a balanced routine that also trains legs, core, and back.
• •Rest at least one day between push-up sessions to allow growing muscles to recover.
• •Track your numbers weekly to stay motivated and see real progress.
• •If you cannot do a standard push-up yet, start with knee or incline push-ups and progress from there.

Considerations

• •Growth plates are still developing; avoid extreme volume or weighted push-ups before physical maturity.
• •Wrist discomfort is common during growth spurts -- use push-up handles or fists if needed.
• •Focus on movement quality over quantity to build safe movement patterns.
• •Some teens may find bodyweight exercises challenging if experiencing rapid height gains; this is normal and temporary.