Fitness Articles

The Push-Up Test

A DIY Fitness Assessment

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  • At the gym: Bench Press, Seated Chest Press Machine, Seated Pec Deck Machine, and Chest Flys on Cable Cross Machine
  • How to know its working: When you're done testing, you can track your results on SparkPeople to keep track of your progress! Over time, you should be able to do more push ups in subsequent assessments. Try to retest yourself every 4-8 weeks.

    This test is a great tool to see how you are doing. If you don’t score as well as you like, just remember to focus on improving your own scores periodically. As long as you are improving, your fitness plan is working. If you find you aren’t making the progress that you feel you should be seeing, it may be time to change your workout routine.
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    About The Author

    Jason Anderson 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.

    Member Comments

    • This is a great challenge, however, one that I cannot do. I have arthritis in my thumbs and the weight would kill me. I can however, do planks, which I enjoy and are very challenging for me!! Thanks so much!! - 6/22/2016 8:48:36 PM
    • 67 year old male. Can't do many pushups ... yet. I like this test enough to make it a challenge to measure every week as suggested. - 5/23/2016 11:04:00 AM
    • I just took the 1 Minute Push-Up test. I am 65 years old and I did 16 in 1 minute. I will be working on increasing that number. - 4/10/2016 11:23:09 PM
    • I just took the test and did 67 push ups in 1 minute. I am 57 years old, but I do exercise everyday. According to the chart, I am as physically fit as a 20 year old man in excellent condition. Makes me feel good! - 3/28/2016 1:30:48 AM
    • I want to know where the double modified push ups are for those of us who weigh to much to do a push-up or can't get up and down from the ground like the wall push ups... I know it sounds bad but I'm realistic, -With the carpel tunnel and the pinched nerve in my neck-arm, I am not capable of "real" push ups. At this stage attempting the push up test would be a disaster and more than likely end up with another sprained wrist and shoulder flare up after the fifteen min confusion on how to get off of the floor. I can however do 41 wallstyle push ups and that is my starting number so we will see where i go from there. - 12/9/2015 8:51:17 PM
    • How come the women have to do girl pushups. Where is the chart for women that can do full push ups?? You would think that in 2015 they would modify their standards to something less sexist. Really! - 10/24/2015 5:16:05 PM
    • I'm 58 and did 35 girl push-ups. :) I now have a new goal!! - 10/24/2015 8:55:35 AM
    • Of course, this is assuming your shoulders are strong enough for you to do pushups. My right shoulder would collapse before I did 2. - 10/14/2015 10:41:08 AM
    • I'm 69 and I do 50 regular pushups every morning. I never paid attention to how long it took, but when I saw this, I decided to check. I did 54 pushups in one minute. The time didn't feel any different than any other day, so I would guess I do my daily 50 in about one minute. - 10/14/2015 8:38:28 AM
    • I did the "girl" push ups and found I could only do 24 in 1 min...not great. I'm glad I know now though! I look forward to taking the test again next month and seeing some improvement! - 9/14/2015 8:45:11 PM
    • TEXASTOPAZ15
      I was doing push ups on Sunday when I injured my shoulder! It set off what turns out to be Calcific cystic tendinitis....and with that, an end to my push up days :-(

      For the record, at almost 57, I had counted 14 before the "pop". - 8/26/2015 2:46:54 PM
    • OMG I did 50 modified pushups in 1 minute. Arms are burning. I'm 53 years old. Feels pretty good. For those who are not there yet. Don't give up I've been working out for over a year.... not real steady until the last couple months. Its worth it. - 6/18/2015 8:55:11 AM
    • STEPHANIEAND
      To the guy who posted he could only do 22 modified pushups in a minute, here is some encouragement. I was around that range when I started practicing (I'm a girl) a few months ago. I can now do 50+ modified pushups in a minute, or about 13 real ones. So if you keep at it, you will def get stronger. Having said that, yeah I'm 29 and a girl, and stronger than you are. So there's some more motivation to work out if you need it. :) - 2/13/2015 3:49:55 PM
    • RYANF1
      This is kind of embarrassing but I figured I might as well be honest and share it in case it helps anyone. I'm a 38 year old guy, and I'm definitely out of shape (I'm not fat or super skinny, I just don't work out, like ever). I tried the test and I could do about 3 regular push-ups before my arms just wouldn't do anymore. So I switched to modified (yes, the so called dreaded "girl" pushups, don't judge) and managed 22 of them before I couldn't do anymore. Which puts me basically in the average range for a 20-something girl. Yikes that sucks! So, like I said, pretty embarrassing, but also a wake up call. I used to be pretty strong in college, but obviously, that is not the case anymore. So definitely a wake up call to get to the gym! - 2/9/2015 4:42:31 PM
    • I started this test last year and took it as a challenge to do every day ^_^. I could only do 18 when I started and now I can do 51. Going to move from modified to regular and try to match that number! Age: 26 - 2/9/2015 3:21:05 PM

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