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Push-Up Test Standards
Select your age and gender to see where your max push-up score lands across standardized fitness categories.
How to use it
How to use the standards table
Simply input your max unbroken push-up count.
Reference
The numbers behind the tool.
Formulas, reference tables, and practical guidance you can come back to.
ACSM Push-up Test Standards for Men
The American College of Sports Medicine (ACSM) provides widely recognized standards for muscular endurance testing. The push-up test is commonly used to assess upper body strength and endurance. The standards are broken down by age groups and categorize performance into different fitness levels.
For men, standard push-ups are performed starting from the classic plank position. The data below illustrates the benchmarks needed to achieve an 'Excellent' rating down to a 'Poor' rating, highlighting how these numbers naturally decrease as age increases.
| Age Group | Excellent | Good | Average | Poor |
|---|---|---|---|---|
| 20-29 | ≥36 | 29-35 | 22-28 | <17 |
| 30-39 | ≥30 | 22-29 | 17-21 | <12 |
| 40-49 | ≥25 | 17-24 | 13-16 | <10 |
| 50-59 | ≥21 | 13-20 | 10-12 | <7 |
FAQ
Frequently asked questions.
Quick answers about this tool and how to train with it.
Are these standards accurate?
These percentiles are based on widely accepted data from the American College of Sports Medicine (ACSM).
What is the ACSM push-up test protocol?
The ACSM push-up test protocol requires performing consecutive push-ups until muscular failure or form breaks. Men use standard push-ups on the toes, while women typically perform modified push-ups on the knees. Your back must remain straight, and the chin should touch the mat for a repetition to count.
How do age and gender affect standards?
Age and gender significantly affect push-up norms due to differences in muscle mass, hormonal profiles, and natural physiological aging. Men generally have more upper body muscle mass, resulting in higher benchmarks. Additionally, standards naturally decrease as you get older to account for muscle loss and decreased recovery capacity.
How can I improve my push-up count?
To improve your push-up count, incorporate regular push-up workouts into your routine 2-3 times a week. Focus on progressive overload by gradually increasing the total volume or practicing variations like incline or knee push-ups. Strengthening your chest, triceps, and core will also translate to better performance.
How often should I retest?
It is recommended to retest your maximum push-up count every 4 to 6 weeks. This timeframe allows your body to adapt and build muscle while giving you a realistic measure of your progress. Retesting too frequently can lead to fatigue and may not accurately reflect your actual strength gains.
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