Re-evaluating Pushup Goals for Seniors
For a woman in her 70s, the goal of exercise shifts from achieving peak performance to maintaining functional fitness and quality of life. Pushing for a high number of standard pushups can lead to injury if the body is not adequately prepared. Instead, the focus should be on building and preserving upper body strength, which is crucial for daily activities like pushing open heavy doors, lifting groceries, or catching yourself during a fall. Modified pushups provide the same benefits without the risk associated with more advanced forms of the exercise.
The Importance of Upper Body Strength in Later Life
As we age, we experience sarcopenia, the natural decline of muscle mass and strength. This process can be significantly slowed and even reversed with consistent resistance training. A regular pushup routine, adjusted for individual ability, can contribute to:
- Improved Balance and Stability: Stronger core and upper body muscles provide a stable base, which is a key factor in preventing falls.
- Enhanced Bone Density: Weight-bearing exercises like pushups can help stimulate bone growth, which reduces the risk of osteoporosis and fractures.
- Increased Functional Independence: Maintaining strength directly translates to greater ease with daily tasks, allowing for a more active and independent lifestyle.
- Better Cardiovascular Health: Compound exercises like pushups increase heart rate, contributing to overall cardiovascular fitness.
A Progressive Approach to Pushups for Older Adults
Rather than aiming for a specific number from the start, a safer and more effective strategy is to progress through different variations as strength improves. This journey prioritizes form and technique over raw reps.
Phase 1: Building a Foundation with Wall Pushups
Start with the easiest and safest modification: wall pushups. This variation puts minimal stress on the joints while still engaging the chest, shoulders, and arms. Stand facing a wall, a little farther than arm's length away, with feet shoulder-width apart. Place your hands flat on the wall, and lower your chest towards it by bending your elbows. Push back to the starting position. As you get stronger, you can gradually move your feet farther away from the wall to increase the resistance.
Phase 2: Advancing to Incline Pushups
Once you can perform multiple sets of wall pushups with good form, you can move to incline pushups. This involves placing your hands on a sturdy elevated surface, such as a countertop, a weight bench, or a stable chair. The higher the surface, the easier the exercise. As your strength increases, you can lower the incline by using a shorter step or box. Keep your body in a straight line from head to heels, engaging your core throughout the movement.
Phase 3: Mastering Modified Knee Pushups
When incline pushups become too easy, modified knee pushups are the next logical step. Begin in a high plank position, but with your knees on the ground. Your hands should be slightly wider than your shoulders. Lower your chest towards the floor, maintaining a straight line from your shoulders to your knees. Push back up, and repeat. This version significantly increases the weight you are lifting compared to incline pushups, preparing you for the full exercise.
Comparison of Pushup Modifications for Seniors
To help visualize the progression, this table outlines the key differences between various pushup modifications.
| Feature | Wall Pushup | Incline Pushup | Modified Knee Pushup |
|---|---|---|---|
| Difficulty | Easiest | Moderate | Harder |
| Joint Stress | Very Low | Low | Moderate |
| Equipment | Wall | Sturdy surface (counter, bench) | Floor mat (optional) |
| Progression | Move feet back | Lower incline surface | Increase repetitions or sets |
| Primary Goal | Build initial strength | Increase resistance | Develop foundational floor strength |
How to Measure Progress Beyond Reps
For seniors, measuring progress goes beyond simply counting repetitions. The true metric of success is an improvement in functional ability. Track your journey by observing:
- Ease of Movement: Do everyday tasks like opening a door or getting up from a chair feel easier than they used to?
- Increased Sets: Can you perform more sets of your current pushup variation, even if the reps per set haven't changed?
- Improved Form: Is your technique more controlled? Are you able to maintain a straighter body line during the movement?
- Advancing to a Harder Variation: Are you ready to move from wall pushups to incline, or from incline to knee pushups? This is the most direct sign of strength improvement.
Creating a Sustainable Routine
For lasting strength gains, aim for consistency over intensity. The CDC recommends that older adults engage in muscle-strengthening activities at least two days per week, working all major muscle groups. You can structure your pushup routine within this framework.
- Start with two days a week. Perform 2–3 sets of your chosen pushup variation, aiming for 8–12 repetitions per set. If you can do more than 12 with ease, it's time to advance to a harder modification.
- Include other exercises. Integrate pushups with other upper body strength exercises using resistance bands, light dumbbells, or everyday items like canned goods. Exercises such as bicep curls, overhead presses, and chest presses can complement your pushup training.
- Prioritize rest and recovery. Allow at least one full day of rest between strength training sessions for muscle repair and growth. Listen to your body and never push through pain.
- Focus on balance and flexibility. For comprehensive fitness, incorporate balance exercises like standing on one leg and flexibility movements to maintain joint health and mobility. Tai chi is an excellent multi-component exercise for older adults.
Conclusion: A Journey, Not a Race
While there's no single answer to how many pushups should a 70 year old woman be able to do?, the journey toward greater strength is a rewarding one. The key is to start where you are, use modifications that suit your current fitness level, and progress at your own pace. By prioritizing safety, focusing on good form, and celebrating improvements in your daily life, you will successfully build and maintain the strength needed for a vibrant and independent later life. The best number isn't a benchmark from a chart; it's the number you can do safely and consistently as part of a healthy, active lifestyle. For more information on fitness for older adults, the National Institute on Aging offers excellent resources and guidelines click here to visit the NIA website.
