Challenge: Beat Your Age in Push-Ups? (The Simple Fitness Benchmark Anyone Can Try)

Fitness is always relative. You cannot expect a 50-year-old to function at the same level as a 20-year-old, unless the oldie is Tom Cruise.

There are several tests to determine if you’re fit for your age, but nothing is as reliable and accessible as beating your age in push-ups. This challenge dares you to hit that rep count within two minutes flat. For instance, you must perform 30 push-ups if you’re 30 and 50 if you’re 50.

As a personal trainer with over 17 years of hands-on experience, I’ve seen people of all ages struggle with this test.

In this article, I take you through the nitty-gritty of this test, including the correct push-up technique and best strategies to follow as the sets get longer and more challenging. We have a lot to unpack, so sit tight and read on.

Science Behind Push-Ups as a Fitness Benchmark

Push-ups have been considered a gold standard fitness test for upper body strength and endurance since time immemorial. This exercise engages all major upper body muscles, including the chest, shoulders, triceps, core, and back.

Plus, push-ups demand more than raw power. They test your ability to sustain effort and engage multiple muscle groups simultaneously. (1)

Getting better at push-ups can help improve your posture, daily functionality, and athletic performance.

This challenge is tailored to you. A 25-year-old will aim for 25 push-ups, creating a meaningful benchmark while avoiding comparing themselves to others who might be in a different phase of their life.

I can attest that conquering this challenge feels deeply personal and will make you believe in your abilities.

How the Push-Up Challenge Works

I absolutely adore this challenge, as you don’t need a gym or special equipment for it. You can do it anywhere and at any time, leaving you with no excuses to skip it.

This challenge might feel tipped in the favor of younger athletes as they perform fewer reps compared to their counterparts. However, this is the whole point of this test.

Most people tend to get sedentary as they grow older. Things flip on their head once you sign up for this challenge. You must maintain peak physical conditioning to ensure you can match your age with push-up reps against the clock.

A study published in the JAMA Network journal found that men who could complete 40 push-ups had a lower risk of cardiovascular issues over a decade compared to those managing fewer than 10. (2)

You need a dialed-in strategy to crush this challenge, especially as the reps start to pile up. I have my clients break the push-up reps into mini sets to make this gauntlet more manageable.

For instance, a 40-year-old can perform four sets of 10 reps, resting briefly between sets.

Pacing yourself correctly can make or break this challenge. When done correctly, you will end up completing the total number of reps on the 120th second.

I have my clients take this test every year on their birthday. You should try it too, as it is a solid indicator of where you stand when it comes to your overall fitness.

How To Perform Push-Ups

Whenever it comes to completing a set number of push-ups in a given period, some people tend to rush through the reps while using a restricted range of motion.

This makes standardization of reps incredibly important. It ensures everyone sticks to the same benchmarks, making the challenge fair. Here is how to perform the push-ups with a picture-perfect form:

1. Start in a tabletop position with your hands under your shoulders and knees under your hips.
2. Extend your legs behind you, so your body is in a straight line from your head to your heels.
3. Lower your chest by flexing your elbows. Your chest should touch the floor at the bottom of your range of motion.
4. Explode back to the starting position by extending your arms.

Modifications for All Fitness Levels

Nailing a goal tied to your age feels like a badge of honor. Each rep makes you believe you are stronger than you thought, spiking dopamine levels, and fueling motivation.

Performing more push-ups every year is a testament that you are aging like fine wine.

This beat-your-age in push-up challenge welcomes everyone with open arms, whether you’re a beginner, pro, or senior. Below are a few modifications for lifters of all experience levels to maximize gains while limiting setbacks:

Beginner-Friendly Variations

Newbies should start small and prioritize drilling the movement mechanics of this exercise. Begin with knee push-ups, which involve resting on your knee instead of toes to slash the resistance. Alternatively, try incline push-ups by placing your hands on a sturdy table, bench, or wall to ease the load.

Advanced Progressions

Graduate to diamond push-ups to hammer your triceps and increase stabilizer recruitment once you can consistently match your age with push-up reps. You can turn things up a notch by adding plyometric push-ups to the mix. These comprise exploding upward during the concentric phase, so your hands leave the ground. This can help build explosive power, which can carry over to other aspects of your life.

You enter the elite ranks if you can hit your age while performing plyometric push-ups.

Scaling for Older Adults or Injury Recovery

There are enough push-up variations, ensuring there is no running from this challenge.

Opt for wall push-ups, which involve performing this exercise with your hands on a wall. This reduces the strain on your muscles and joints while engaging the same muscle groups as the conventional push-ups.

Avoid flaring your elbows while performing this exercise if you’re dealing with joint issues. You could also use a limited range of motion to further alleviate the strain.

Training Plan to Conquer the Beat Your Age Push-Up Challenge

Most of my clients try this challenge for the first time when they are over 20. Make no mistake, completing 20 unbroken reps of this exercise is no joke. It gets even more demanding as you get older and have to complete more reps in the two-minute period.

I leveraged my experience working with hundreds of clients to devise a four-week plan that’ll help you own this challenge.

Week 1: Assess Your Baseline and Master Form

I have my clients test their max push-up in the very first workout. This gives us a solid baseline and helps set the stage.

In the first week, focus on performing three sets of 50 percent of your max with textbook form. If your max is 10 reps, perform three sets of five push-ups thrice a week. Rest 60 seconds between sets to allow enough time for your ATP levels to replenish.

Novice trainers can use knee or incline push-ups to build strength and confidence.

Although this is a bodyweight exercise, you shouldn’t overlook the importance of warming up properly. Spend five minutes doing dynamic stretches like arm circles and cat-cow stretches to boost blood flow to the target muscles, enhance mobility, and limit the risk of muscle strains.

Week 2: Boost Volume with Smart Rest

You should be comfortable with the exercise and training volume by now.

Perform four total sets, aiming for 60-70 percent of your original baseline max per set, four times weekly. For instance, complete four sets of 12 push-ups if you could do a max set of 20.

Do these workouts on non-consecutive days (Monday, Wednesday, Friday, and Sunday) to allow your muscles enough time to recover. However, lower the rest time between sets to 45 seconds to build endurance and stamina.

Focus on your recovery as your workouts get more intense. Perform static stretches or use a foam roller to ease the tightness in your muscles and avoid delayed onset muscle soreness (DOMS).

Avoid Overtraining 

Since push-ups are a bodyweight exercise, some people push themselves to failure daily, hoping for quick gains.

Hitting mechanical failure without proper rest increases the risk of overtraining and injury. Limit high-intensity push-up workouts to four times each week and rest for at least 48 hours before attempting them again.

Use this TDEE calculator to determine your ideal calorie and macronutrient intake for optimal recovery.

Week 3: Add Variations for Strength

Performing the same exercise for an extended period is the quickest way to hit a muscle and strength plateau. To avoid this, you will add one advanced push-up variation per session, three times weekly.

Do three sets of the standard push-up at 70% of your max and one set of four to eight reps of the advanced variation.

On the fourth training day, stick to the standard push-ups while pushing for 80% of your maximum reps.

Push your training intensity even higher by limiting rest to 30 seconds between sets.

Week 4: Test the Challenge and Crush Your Goal

The final week of this challenge should fire you up. However, you must take it easy in the first two sessions and perform three sets of 50 percent of your max. Consider this a mini-deload before you test your limits.

Begin the main test by setting a two-minute timer and going full-send to hit push-ups equal to your age without compromising your form.

Feel free to break the challenge into smaller sets if needed.

Unrealistic Expectations

Expecting to hit 50 push-ups at 50 within a week as a beginner sets you up for frustration.

Progress takes time, and you must be patient and consistent to achieve your objectives and desired physique. Scale the four-week progression plan detailed above as per your unique needs to make gradual gains.

Way Forward

Showing up for your push-up workout four times each week builds discipline that spills into your work, diet, and beyond.

I’ve coached clients who went from five shaky push-ups to 30 solid ones in a matter of weeks. This process teaches you to trust the grind and stick to it even when things get hard.

Whether you are just starting this challenge or have completed it, making push-ups a part of your lifestyle is an excellent idea. The beauty of this exercise is that you do not need to set aside dedicated time for it. You can incorporate it into your daily routine with minimal effort.

Start your day with a set of push-ups or do them during your work breaks.

Remember, you don’t need to limit yourself to matching your age. Gradually increase the total number of reps to ignite new muscle gains and make consistent progress.

Conclusion

This beat-your-age push-up challenge turns a simple exercise into a personal quest. Matching your age with push-up reps might sound intimidating, especially for beginners, but it is completely achievable. Start small and stay consistent, and you’ll be rewarded for your effort. Best of luck!

References:

1. Gillen ZM, Miramonti AA, McKay BD, Jenkins NDM, Leutzinger TJ, Cramer JT. Reliability and Sensitivity of the Power Push-up Test for Upper-Body Strength and Power in 6-15-Year-Old Male Athletes. J Strength Cond Res. 2018 Jan;32(1):83-96. doi: 10.1519/JSC.0000000000002313. PMID: 29084096.
2. Yang J, Christophi CA, Farioli A, Baur DM, Moffatt S, Zollinger TW, Kales SN. Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA Netw Open. 2019 Feb 1;2(2):e188341. doi: 10.1001/jamanetworkopen.2018.8341. PMID: 30768197; PMCID: PMC6484614.

---