How many push-ups should you be able to do, based on your age?

Pushups are not only one of the most accessible and effective exercises for strengthening your core muscles, but they are also a good indicator of overall fitness. According to a recent study from the Mayo Clinic, the ideal number of push-ups a person should be able to perform varies depending on their age and gender.

Recommended amount by age

As the years go by, the number decreases:

• • 35 years: 21 push-ups for men and 19 for women.
  • 45 years: 16 push-ups for men and 14 for women.
  • 55 years: 12 push-ups for men and 10 for women.
  • 65 years: Both men and women should achieve 10 push-ups.

Benefits of push-ups

Push-ups are essential not only for muscle strengthening, but also for preventing cardiovascular, metabolic and mental diseases. Furthermore, studies published in the National Library of Medicine have shown that strength exercises such as push-ups are associated with a greater hope and quality of lifereducing the risk of death by 21% when practiced regularly.

As an exercise that involves large muscle groups (pectorals, triceps, shoulders and core muscles), push-ups help improve endurance, balance and coordination.

How to do a push-up correctly

To maximize the benefits and avoid injury, it is crucial to perform push-ups with proper technique:

• Starting position: Place your hands shoulder-width apart. Keep your body in a straight line from head to toe.
• controlled descent: Slowly lower yourself until your chest is close to the floor, keeping your back straight.
• Rise: Return to the starting position making sure not to arch your back.

Beginners can start with five repetitions and gradually increase the number as they gain strength.

Additional recommendations

In addition to the exercises, a balanced diet It is key to maintaining good physical condition. Experts suggest:

• Consume fruits, vegetables, lean proteins, dairy and seeds.
• Limit saturated fats and processed sugars.
• Perform at least 150 minutes of moderate physical activity weekly (about 20 minutes a day), according to the Centers for Disease Control and Prevention (CDC).

Adaptations according to physical level

Personal trainer Natalya Alexeyenko indicates that ideal figures may vary depending on each person’s sporting experience. For example:

• Beginner women could start with five push-ups and gradually work their way up to 10 to 15.
• Men with training experience could easily surpass the general recommendations.

Push-ups are a simple and efficient exercise that can be easily integrated into your daily routine, providing multiple benefits for physical and mental health.. In addition to improving muscle strength, they contribute to the prevention of chronic diseases and increase quality of life, as long as they are performed constantly and with proper technique.