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Push Ups strength standards

What is a good Push Ups?

The Intermediate Push Ups standard is about 40 reps for a 180 lb man and 19 reps for a 140 lb woman. Advanced starts around 64 reps for men and 34 reps for women. Enter your bodyweight below for your exact standard. These are estimates from the FitnessVolt standards model, not averages of what people lift in the gym.

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How Many Push Ups Should You Be Able to Do?

Push Ups rep targets for a 180 lb man, by training level:

Beginner5 reps
Novice20 reps
Intermediate40 reps
Advanced64 reps
Elite90 reps

Push Ups Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 < 1 16 42 73 109
120 < 1 17 42 72 106
130 1 18 42 71 103
140 2 19 42 69 100
150 3 19 41 68 97
160 4 19 41 67 95
170 4 19 40 65 92
180 5 20 40 64 90
190 5 20 39 62 87
200 5 19 39 61 85
210 6 19 38 60 83
220 6 19 37 58 81
230 6 19 37 57 79
240 6 19 36 56 77
250 6 18 35 55 75
260 6 18 35 53 74
270 6 18 34 52 72
280 6 18 33 51 71
290 6 17 33 50 69
300 6 17 32 49 68
310 6 17 31 48 66

The Push Ups standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Push Ups Standards by Age

How the Push Ups standards change with age, in reps. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 < 1 11 30 54 80
20 < 1 16 39 66 95
25 1 18 41 68 99
30 1 18 41 68 99
35 1 18 41 68 99
40 1 18 41 68 99
45 < 1 15 37 63 92
50 < 1 12 33 57 85
55 < 1 10 28 51 76
60 < 1 7 23 44 67
65 < 1 4 18 37 58
70 < 1 < 1 13 30 49
75 < 1 < 1 9 24 40
80 < 1 < 1 6 18 33
85 < 1 < 1 2 13 27
90 < 1 < 1 < 1 9 21

The Push Ups standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Push Ups Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male doing 40 Push Ups is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.
Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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to track your progress over time.

What the Push Ups Strength Levels Mean

Beginner

You are working toward your first full-range reps. Incline or knee versions are the normal starting point.

Novice

You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.

Intermediate

You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.

Advanced

Long sets with strict form are routine for you. Many lifters at this level add load with a weight vest or belt to keep progressing.

Elite

Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.

How to Progress Your Push Ups

Tier-specific training recommendations to move your Push Ups to the next level.

Beginner → Novice Your First Full Reps
  • Start from an incline, hands on a bench or wall, where you can do 8 to 12 clean reps.
  • Lower the incline step by step as those reps get easy.
  • End each set one or two reps before your form breaks.
Novice → Intermediate Build Rep Volume
  • Train the movement 2 to 3 times a week with several sets, not one all-out set.
  • Add one rep to one set each session, and keep the full range.
  • Test your max reps every 3 to 4 weeks, not every session.
Intermediate → Advanced Add Load or Harder Variations
  • Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
  • Slow the lowering phase or pause at the bottom.
  • Keep one high-rep day a week so your max set keeps growing.
Advanced → Elite Peak Your Max Set
  • Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
  • Track your best set and your weighted reps: both show progress.
  • Your bodyweight changes your rep count directly, so compare tests at a similar weight.

How to Perform Push Ups

Push Ups demonstration
Equipment None
Difficulty Intermediate
Type Compound
  1. Start in a high plank position with your hands placed slightly wider than shoulder-width apart and your feet together.
  2. Ensure your body forms a straight line from head to heels, engaging your core and glutes.
  3. Lower your body by bending your elbows, keeping them at a 45-degree angle to your body.
  4. Lower yourself until your chest is just above the ground.
  5. Push through your palms to extend your elbows and return to the starting position.
  6. Maintain proper form throughout the movement, keeping your core tight and back straight.
  7. Inhale as you lower your body and exhale as you push back up.

Tips

  • Keep your core tight and body straight to avoid sagging hips.
  • Ensure your hands are placed correctly to prevent shoulder strain.
  • Lower your body in a controlled manner to avoid bouncing.
  • Gradually increase the number of reps as you build strength.

Read the complete Push Ups guide on FitnessVolt →

Where Do These Push Ups Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Push Ups table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Push Ups itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Frequently Asked Questions

A good Push Ups number depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier in Push Ups after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Push Ups table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.