Article: If You Can Do This Many Pushups After 50, Your Upper Body Strength Is Elite

I've been working out since I was 17 years old because since I was a kid (I was always skinny), I always wanted to look like a superhero (I loved Superman, Batman, Aquaman and still do). There were times when I didn't work out regularly, but always did push ups, or reverse tricep pushups (using a chair). Today, at 63, I work out daily at home for 20 mins. Every other day I do chest/back with 100 pushups (sometimes I pause at 75 and then continue) and more. Alternating days are for arms with 100 reverse tricep pushups and other things. Give it a try and work your way up. Start with 5. Today's blog is a fitness article about fitness after 50 based on pushups. If I can do it, you can do it.

(Photo: The start of my push up regime, every other day)

***********************************

If You Can Do This Many Pushups After 50, Your Upper Body Strength Is Elite 

Alexa Mellardo, Eathis.com, November 3, 2025

Pushups are a simple yet incredibly reliable test of upper-body muscular endurance and strength, says Joshua Dillaha, MS, NSCA-CPT, TSAC-F, founder and movement specialist at Semper Fitness Training, LLC. The best part? This bodyweight move requires zero equipment and can be made more or less challenging with the plethora of variations. Below, Dillaha breaks down how many pushups after 50 signals elite upper-body strength.

“Pushups offer clear benchmarks and engage multiple muscle groups — including the chest, shoulders, triceps, and core stabilizers,” Dillaha explains. “For adults over 50, the pushup is more than just an exercise; it’s a marker of functional capacity, resilience, and aging well.”

Unlike machine-based exercises and drills, pushups also test “relative strength,” which is the ability to move your body weight. For gym-goers over 50, preserving this ability helps maintain muscle mass, core control, and joint integrity.

“It’s also an excellent predictor of functional strength needed for daily activities, from getting off the floor to carrying groceries,” Dillaha adds.

According to Dillaha, while benchmarks may vary slightly across different organizations and fitness platforms, “general performance standards can be drawn from military fitness data, law enforcement testing, and population norms.”

Here’s what to aim for:

Men in their 50s

• Average: 15 to 20 pushups 
• Above average: 25 to 30 pushups 
• Elite status: more than 35 continuous pushups

Women in their 50s:

• Average: 10 to 15 pushups (modified or standard)
•  Above average: more than 20 pushups
•  Elite status: more than 25 continuous pushups

“For comparison, younger adults (20s to 30s) often see elite ranges closer to 45 to 55 pushups for men and 30 to 40 for women,” Dillaha explains. “While the numbers may decline with age due to natural physiological changes, maintaining or approaching these benchmarks after 50 reflects exceptional strength, endurance, and musculoskeletal health.”