Push-Up Standards for Ages 36-50 (Middle-Aged)

How many push-ups should you be able to do between 36 and 50? Find your exact age in the tables below for men and women, then test your rating.

The short answer

Between ages 36 and 50, about 13-29 full push-ups is average for men and about 8-16 for women. The exact numbers shift a little with each year of age, so check your row below.

These benchmarks assume standard full push-ups with a straight body line, controlled lowering, and full extension at the top. Test with the same form each time so your score is comparable from month to month.

Men: push-up standards by age

Men in their late thirties through fifties experience a gradual decline in muscle mass (sarcopenia begins around age 30 but accelerates after 40) and testosterone levels. Push-up numbers naturally decrease, but the rate of decline is highly influenced by activity level. Men who maintain regular resistance training often outperform sedentary men a decade younger. This is the age where push-ups transition from a performance exercise to a health-protection exercise -- studies link push-up capacity in middle age to cardiovascular health outcomes.

Age	Below Avg	Average	Above Avg	Elite
36	0-16	17-29	30-43	44+
37	0-15	16-28	29-42	43+
38	0-15	16-28	29-41	42+
39	0-14	15-27	28-40	41+
40	0-14	15-27	28-39	40+
41	0-14	15-26	27-39	40+
42	0-13	14-26	27-39	40+
43	0-13	14-25	26-39	40+
44	0-12	13-25	26-39	40+
45	0-12	13-24	25-39	40+
46	0-12	13-24	25-39	40+
47	0-12	13-24	25-39	40+
48	0-12	13-24	25-39	40+
49	0-12	13-24	25-39	40+
50	0-12	13-24	25-39	40+

Women: push-up standards by age

Women in this age range navigate perimenopause and menopause, which can affect muscle mass, bone density, and recovery. Push-ups become especially valuable as a weight-bearing exercise that supports bone health and counteracts the muscle loss that accelerates with declining estrogen. Focus on consistency and form rather than maximum numbers. Modified push-ups (incline, knee) are perfectly valid and provide real strength benefits.

Age	Below Avg	Average	Above Avg	Elite
36	0-9	10-16	17-24	25+
37	0-8	9-15	16-23	24+
38	0-8	9-15	16-23	24+
39	0-8	9-15	16-22	23+
40	0-8	9-15	16-21	22+
41	0-8	9-14	15-21	22+
42	0-7	8-14	15-21	22+
43	0-7	8-14	15-21	22+
44	0-7	8-14	15-21	22+
45	0-7	8-13	14-21	22+
46	0-7	8-13	14-21	22+
47	0-7	8-13	14-21	22+
48	0-7	8-13	14-21	22+
49	0-7	8-13	14-21	22+
50	0-7	8-13	14-21	22+

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Training Tips for Middle-Aged

Tips

•Warm up for 5-10 minutes before push-up sessions -- include arm circles, band pull-aparts, and wrist rotations.
•Train push-ups 2-3 times per week with at least 48 hours between sessions for adequate recovery.
•Use tempo push-ups (3 seconds down, 1 second up) to build strength with lower joint stress.
•Include horizontal rowing exercises to balance pressing and protect shoulder health.
•Focus on maintaining your numbers rather than always pushing for new records.

Considerations

•Shoulder injuries become more common; stop if you feel sharp pain and consult a professional.
•Recovery takes longer -- listen to your body and add rest days as needed.
•Blood pressure can spike during isometric holds; breathe steadily throughout each rep.
•If you have been sedentary, get a basic health screening before starting an intense program.
•Joint supplements (glucosamine, omega-3s) may support training longevity.

Other Age Groups

Teens: Ages 13-17

Young Adults: Ages 18-25

Adults: Ages 26-35

Mature Adults: Ages 51-60

Seniors: Ages 61-70

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Frequently Asked Questions

How many push-ups should a 40-year-old man be able to do?+

For a 40-year-old male, 15-27 push-ups is average, 28-39 is above average, and 40+ is elite. For a 40-year-old female, 8-15 is average, 16-22 is above average, and 23+ is elite. These are general fitness benchmarks.

Are push-ups good for heart health?+

Yes. A Harvard study found that men who could do 40+ push-ups had a 96% lower risk of cardiovascular events compared to those who could do fewer than 10. Push-up capacity is a strong predictor of heart health.

Should I stop push-ups if my shoulders hurt?+

Sharp or persistent shoulder pain warrants rest and a medical evaluation. For mild discomfort, try narrowing your hand placement, reducing range of motion, or switching to incline push-ups. Pain is a signal, not something to push through.

Is it too late to start doing push-ups at 45?+

Not at all. Starting at any age provides benefits. Begin with wall or incline push-ups if needed, and progress gradually. Many people who start in their forties achieve 30+ consecutive push-ups within a few months.

How do push-ups help with menopause symptoms?+

Push-ups and resistance training can help counteract muscle loss and bone density decline associated with menopause. Weight-bearing exercise also improves mood, sleep quality, and metabolic health during this transition.

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