For many, push-ups are an absolute classic in fitness training. But how many repetitions should men and women create in different age groups? One number caused a stir some time ago: 40! According to a study, men who manage 40 push-ups at a time have a 96 percent lower risk of cardiovascular events than those who manage less than 10.
Fit and healthy with push-ups
Of course, there is no direct causal relationship between push-ups and heart health. Rather, the number of push-ups is an indicator of general fitness.
Push-ups are one of the most effective exercises to strengthen your chest, shoulder, arm and trunk muscles. They can be done anywhere and offer many variation possibilities. A push-up challenge is the perfect opportunity to test your personal limits and improve your fitness.
Why a push-up challenge?
A regular push-up challenge will help you increase your strength and endurance. It not only stresses the primary involved muscle groups, but also improves your stability and body control.
Determine your status quo step by step: Do as many push-ups as possible with a clean technique. Write down the number as the starting point for your challenge.
Set realistic goals: Based on your current fitness level, you can set a realistic goal that you want to achieve in a certain period of time. For example: 20 push-ups in one month, if you currently manage ten.
Regular training: Integrate push-ups into your training plan two to three times a week. Vary the number and intensity to achieve continuous progress.
Build in variations: To train all muscle groups comprehensively, try different push-up variants, e.g. wide push-ups, narrow push-ups or knee-ups for beginners.
Watch your progress: Regularly record your progress and adjust your training plan if necessary. Small achievements motivate and help you stay on the ball.
Guidance values: How many push-ups should you do?
Men:
20-29 years: 30-40+
30-39 years: 25-35
40-49 years: 20-30
50-59 years: 15-25
60+ years: 10-20
Women:
20-29 years: 20-30
30-39 years: 15-25
40-49 years: 10-20
50-59 years: 7-15
60+ years: 5-10
Conclusion
A push-up challenge is a great way to test and improve your fitness. With a structured plan and regular training, you can quickly increase your push-up count and improve your strength endurance. Set realistic goals, monitor your progress and celebrate small successes – this is how you stay motivated and achieve your fitness goals.