The Pushup Test

A DIY Fitness Assessment

-- By Jason Anderson, Certified Personal Trainer

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Measuring your fitness level regularly is one way to find out if you're making progress. Most fitness centers have trained staff who can evaluate your body composition, muscular strength and endurance, flexibility, and cardiovascular endurance, but it can be pricey. If you don’t have access to all the toys and tools of your gym, don’t panic. You have everything you need to measure your fitness level in your own house!

The Pushup Test measures muscular strength and endurance, a combination that better reflects your fitness level than strength tests like the one rep max. Besides being dangerous, single rep max tests also require a lot of equipment (bench press or squat rack, barbells, and other weights). A timed pushup test, on the other hand, can be done anywhere.

Equipment needed: A stop watch or timer that can measure one full minute; a friend to help keep count and time you (optional).

Goal: Do as many pushups as you can in one minute.

Execution: Men will assume a traditional pushup position and females can use the modified pushup position (on knees). When the pushups start, so does the clock! Press yourself up with arms fully extended and lower yourself back until your chest is three inches from the floor (but do not touch your body to the floor). Repeat as many times as you can in one minute. You may rest only in the “up” position if necessary.

What this measures: Strength and endurance in your chest, shoulders, and triceps.

Scoring: Here are the age-adjusted standards based on guidelines published by the American College of Sports Medicine (ACSM):

Ratings for Men (Full Pushups), based on Age

	20-29	30-39	40-49	50-59	60+
Excellent	> 54	> 44	> 39	> 34	> 29
Good	45-54	35-44	30-39	25-34	20-29
Average	35-44	24-34	20-29	15-24	10-19
Poor	20-34	15-24	12-19	8-14	5-9
Very Poor	< 20	< 15	< 12	< 8	< 5

Continued ›

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About The Author

Jason Anderson
Jason loves to see people realize the benefits of a healthy, active lifestyle. He is a certified personal trainer and enjoys running races--from 5Ks to 50K ultramarathons. See all of Jason's articles.

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Member Comments

WEYRCAT

I'd very much like to do this, and plan to, but would like to point out that the only thing coming up for "push" in the fitness tracker is Pushing a Lawnmower... - 6/2/2013 5:33:59 PM
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CRAIGIOW

The most I've ever done straight off is 130,I currently do 310 press ups 3 times a week, first set of 100, three more sets of 50 and to finish with a set of 60 - 5/15/2013 3:27:26 PM
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BRODIE_BROCK

I did 59 last week and I'm 52. Broke my previous record of 55. - 4/29/2013 6:38:21 PM
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FIT4SURE

just did 39 and I'm 49. Felt like braggin' somewhere... :/ - 4/29/2013 10:45:46 AM
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BABS260

First of all people who do their push-ups on their knees for whatever reason can build up to do regular push-ups. There's nothing sexist about this article. The truth is men tend to be stronger in upper body while women tend to be stronger in their lower body. Does this mean that no woman has a strong upper body. No, that's called a fallacy. There are exceptions to every rule but that's all they are...exceptions. However, this does not mean women cannot build up to a point where she can challenge a man. If this article is sexist then sadly the bible is too. Anyway... Off my soapbox. - 4/12/2013 4:28:39 PM
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PATTYOFURNITURE

Ladies, don't be offended that you do better than the suggested method ( the on knees) congratulate yourself!! Its never bad to beat expectations, and I doubt anyone was trying to be sexist, one could argue implying that a man that can't do regular push-ups ( and I bet they exist) is less of a man. is just as unfair

I swich back and forth between regular and knees, slowly building up to the "Regular" ones. - 4/10/2013 8:23:03 AM
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C00KIE406

Wow.. this article is dumb and sexist. Why is there no section for "real" pushups done by women? Why do people always assume that women usually aren't capable of doing a proper pushup? Get off your knees women! You'll never be able to do a real pushup if you don't try!! - 4/5/2013 3:02:51 PM
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BJCLAYERS

This was my first fitness test. I did 28 pushups for my age that was good. Just 2 away from excellent. Didn't think I could do that many. - 3/26/2013 9:33:10 PM
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MELANIEHAAS

I do full push-ups too. I am working to do more each day.. Wish me luck. - 2/19/2013 12:58:19 PM
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LILY_SPARK

I think they should do a chart of MODIFIED for men and FULL for women, too. I do full pushups, even if I can't do a remarkable number.

I'm sure there are men starting out who cannot do a full pushup--even though they're super strong in upper body, people coming here may be ANYWHERE along the continuum of ability.

- 12/14/2012 12:50:43 PM
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BLOORP

Awesome info. I did not do too bad. Thanks - 12/2/2012 9:47:08 PM
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NY2NCLATINA

I started the 30 day shred DVD by Jillian Michaels one week ago. On day 1, I could not do ANY pushups....not even one. (women's version). One week later I can do between 8-10. I am amazed how quickly my strength has improved just in 7 days. - 7/30/2012 9:16:24 AM
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XUNXKY

stupid test, absolutely impossible to achive except for FIT people ...
really only disappointing .. perfect for frustration eaters !! - 7/19/2012 4:33:19 AM
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SUNSHINE65

I am a 72 year old female and I am sorry I cannot even to one of these! I canm't even get on the floor because it hurts the knee and you better call the EMTs to get me back up! - 7/7/2012 5:14:14 PM
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JEANUT

I don't know how many I could do because a disability in my rt hand keeps me from trying them. - 7/7/2012 10:20:00 AM
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