Push-Up Standards for a 62-Year-Old Female

Below average: 0-4

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: 5-9

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: 10-17

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: 18+

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

• •Wall push-ups are an excellent starting point -- stand arm's length from a wall and push away from it.
• •Progress from wall to counter to bench to knee push-ups as strength improves.
• •Train 2-3 times per week with at least 72 hours between sessions if soreness persists.
• •Include balance exercises alongside push-ups for comprehensive fall prevention.
• •Consider working with a physical therapist or qualified trainer to ensure proper form.

Considerations

• •Consult your doctor before starting any new exercise program, especially with cardiovascular or orthopedic conditions.
• •Blood pressure medications, beta-blockers, and other drugs may affect exercise response.
• •Osteoporosis increases fracture risk; start with the easiest variation and progress very gradually.
• •Balance issues may make floor push-ups unsafe; wall and incline variations are safer starting points.
• •Stop immediately if you experience dizziness, chest pain, or unusual shortness of breath.