Push-Up Benchmarks for Men Age 45 and Up: Where Do You Line Up?

Push-ups are a reliable snapshot of upper-body muscular endurance and trunk stability. For men in their mid‑40s and beyond, they also track capacity that protects shoulders, supports daily tasks, and tends to correlate with healthier body composition over time.

How to Test Yourself (1 Minute)

Use a strict 1‑minute test. Set a timer for 60 seconds and perform as many standard push‑ups as you can with clean form. Body stays in a straight line from head to heels. Hands just outside shoulder width. Lower until elbows reach roughly 90 degrees and chest approaches the floor. No sagging hips, no partial reps, no resting on the ground. Pause only at the top in a plank.

If wrists or shoulders feel cranky, use a neutral grip on dumbbells or handles, or elevate your hands on a stable bench. Retest with the same setup for apples‑to‑apples comparisons.

Benchmarks for Men (1‑Minute Test)

These ranges mirror the widely used 1‑minute push‑up norms adapted from Golding et al., The Y’s Way to Physical Fitness (3rd ed., 1986), as reproduced in testing guides.[1]

Protocol: 60 seconds, continuous strict reps. Stop the count when form breaks.
Categories are shown as in the source. Use them as reference bands, not prescriptions.

Ages 40–49

Excellent: >34
Good: 28–34
Above average: 21–28
Average: 11–20
Below average: 6–10
Poor: 1–5
Very Poor: 0

Ages 50–59

Excellent: >31
Good: 25–31
Above average: 18–24
Average: 9–17
Below average: 5–8
Poor: 1–4
Very Poor: 0

Ages 60–65

Excellent: >30
Good: 24–30
Above average: 17–23
Average: 6–16
Below average: 3–5
Poor: 1–2
Very Poor: 0

How a 2‑Minute “Military Standard” Compares (Men)

Many organizations use a 2‑minute test and age‑grouped scoring (e.g., the U.S. Army APFT). Exact cutoffs vary by revision and cohort; consult the official distributions for your age bracket.[2] You can also reference contemporary performance standards that include 2‑minute push‑up benchmarks in 5‑year age classes.[3]

If you only have a 1‑minute number, a rough field estimate for a strict 2‑minute total is 1.6–1.8 × your clean 1‑minute reps. Pacing, strictness, and fatigue resistance shift this range.
For the most accurate comparison, test the 1‑minute and 2‑minute formats on different days with identical form standards.

What Your Number Means

One test reflects endurance and movement quality today. Higher push‑up capacity often tracks with stronger pressing muscles, better scapular control, and a steadier core. If your result sits below average for your age, two focused days per week can move the needle within six to eight weeks.

A Simple 6–8 Week Plan (Men)

Strength day: 4–6 sets of 4–8 strict reps with a slow tempo. Elevate hands if needed. Rest 90–120 seconds.
Volume day: 3–4 rounds of 40–60 seconds of steady push‑ups with 60–90 seconds rest. Use an incline that preserves form.
Core pairing: Between sets, do 6–10 controlled dead bugs or 20–30‑second RKC planks to reinforce trunk stiffness.
Grease‑the‑groove: On 2–3 non‑training days, perform 2–3 easy sets at ~50% of your max, stopping well before form fades.
Retest: Repeat the same 1‑minute protocol every 4–6 weeks with identical setup and hand position.

Form First

Keep ribs down and glutes engaged. Lower with control. Press the floor away without shrugging. If elbows feel cranky, narrow the hand position slightly or use a neutral grip. Pain is a stop sign; modify the angle or rest and address the issue before retesting.

Sources and Notes

1‑minute norms adapted from Golding et al., The Y’s Way to Physical Fitness (3rd ed., 1986), reproduced in test charts.[1]
2‑minute distributions and scoring bands: Army Physical Fitness Test normative data.[2]
Additional performance benchmarks including age‑class standards: Athletic Lab Performance Fitness Standards.[3]

The bottom line: pick one protocol, test it cleanly, train with intention, and watch the trend—not just the single number.

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