How many push-ups should I be able to do at 63?

According to the CDC, regular strength training helps older adults maintain muscle mass and prevent falls. This guide answers the question, "how many push-ups should I be able to do at 63?", offering benchmarks and safe training advice.

Quick Summary

The number of push-ups a 63-year-old can do varies significantly based on fitness level and gender, with a general guideline ranging from 5 to 12 or more, often with modifications. Focusing on safe, consistent progress is more important than hitting a specific number to maintain strength.

Key Points

• Benchmarks Vary: Fitness standards for 63-year-olds differ significantly by individual fitness level and gender, with typical averages ranging from 5 to 12+ repetitions using various modifications.

• Start Modified: Begin with wall or incline push-ups to build foundational strength and ensure proper form, reducing joint strain.

• Prioritize Form Over Reps: Focus on performing each push-up with perfect technique to prevent injury, engaging your core and keeping your body in a straight line.

• Build Progressively: Gradually decrease the incline or move from knee to full push-ups as your strength improves, following a safe, incremental plan.

• Include Other Exercises: Supplement push-ups with a balanced strength training routine, including back exercises and core work, to promote overall wellness.

• Consult a Professional: Speak with a doctor or physical therapist before starting a new fitness routine, especially if you have pre-existing health conditions.

Understanding Push-Up Benchmarks for Older Adults

While the raw number of push-ups is not the only metric for fitness, it can serve as a useful benchmark for upper body strength and endurance. For a 63-year-old, the standard for push-ups will differ from that of a younger person, prioritizing safety and long-term health over high-rep performance. The goal is to maintain and build strength, which has significant benefits for overall health and quality of life. Guidelines from organizations like the American College of Sports Medicine (ACSM) offer a realistic range for older adults, often differentiating between men and women.

The Importance of Strength Training for Seniors

Maintaining muscle mass is crucial for healthy aging. As we get older, we experience sarcopenia, the natural decline of skeletal muscle tissue. Strength training, including exercises like push-ups, is one of the most effective ways to counteract this process. The benefits of strength training extend beyond just building muscle. A strong upper body and core provide better stability and balance, significantly reducing the risk of falls, a leading cause of injury among seniors. It also supports bone density, helps manage weight, and can improve mood by releasing endorphins. Therefore, the effort put into a consistent strength routine is more valuable than any single performance score.

Typical Benchmarks for 60-69 Age Group

Fitness benchmarks for individuals in their 60s vary, but here is a general comparison based on fitness sources. It's important to view these as guidelines, not strict requirements. An average 63-year-old who is new to exercise should not expect to perform as many reps as a long-time fitness enthusiast.

Fitness Level	Men (60-69)	Women (60-69)
Excellent	15+	12+
Good	10–14	8–11
Average	8–9	5–7
Below Average	<8	<5

These numbers reflect a traditional push-up performed with good form. For many, modifications like knee push-ups or wall push-ups are the most appropriate starting point. The table serves to illustrate that a wide range of abilities is considered normal, and any progress is a positive step.

How to Build Push-Up Strength Safely

For a 63-year-old, safety and proper form are paramount. Building strength should be a gradual, progressive process to avoid injury and ensure consistency. Here’s a step-by-step guide to increasing your push-up capacity, starting with modifications.

1. Wall Push-Ups: Begin by performing push-ups against a sturdy wall. Stand at arm's length, place your hands shoulder-width apart, and lean into the wall. This takes significant weight off your upper body, making it a great starting point for building strength. Aim for 2–3 sets of 10–15 repetitions.

2. Incline Push-Ups: As you get stronger, progress to incline push-ups using a sturdy, elevated surface like a countertop, a weight bench, or a stable chair. The higher the surface, the easier the push-up. Gradually decrease the incline over time to increase difficulty.

3. Knee Push-Ups: Once incline push-ups become too easy, transition to push-ups on your knees on the floor. This supports less body weight than incline push-ups but requires more core stability and upper body strength than wall push-ups. Ensure your back remains straight, not sagging.

4. Full Push-Ups: When you can comfortably complete several sets of knee push-ups, you may be ready to attempt full push-ups from your toes. Start with a low number of repetitions and focus on perfect form. It's better to do a few perfect push-ups than many with poor form.

Prioritizing Proper Form

Correct technique is essential for preventing strain and injury, particularly on joints like shoulders and wrists. Here are some key form tips:

• Maintain a Straight Line: Keep your body straight from your head to your heels (for full push-ups) or knees (for knee push-ups). Avoid sagging your hips or arching your back.
• Engage Your Core: Tightening your abdominal muscles will help stabilize your spine.
• Hand Position: Place your hands slightly wider than shoulder-width apart. This is the standard push-up position.
• Breathing: Inhale as you lower your body and exhale as you push back up.
• Controlled Movements: Perform the exercise slowly and with control, especially on the way down. Don't rush through the repetitions.

Incorporating Other Strength Exercises

A comprehensive fitness plan for a 63-year-old should not rely solely on push-ups. Incorporating other exercises will build balanced strength and prevent muscular imbalances. Examples include:

• Dumbbell Press: A great alternative to push-ups for chest and shoulder strength.
• Resistance Band Exercises: Bands can be used for chest presses and tricep extensions to add variety.
• Planks: Fantastic for core strength, which is fundamental for good push-up form.
• Rows: Balancing push-ups with back exercises like rows is crucial for posture and shoulder health.

A Sample Weekly Push-Up Plan for a 63-Year-Old

Consistency is key. Here is a sample plan for a beginner looking to improve their push-up ability safely.

Week 1-4: Wall Push-Ups

• Frequency: 2-3 times per week, with at least one day of rest in between.
• Sets/Reps: 3 sets of 12-15 reps.
• Focus: Master form and build foundational strength.

Week 5-8: Incline Push-Ups (High Surface)

• Frequency: 2-3 times per week.
• Sets/Reps: 3 sets of 10-12 reps on a high counter or bench.
• Focus: Increase difficulty incrementally.

Week 9-12: Incline Push-Ups (Lower Surface)

• Frequency: 2 times per week.
• Sets/Reps: 3 sets of 8-10 reps on a lower surface (e.g., stairs, chair).
• Focus: Progress toward knee push-ups.

Week 13+: Knee Push-Ups / Full Push-Ups

• Frequency: 2 times per week.
• Sets/Reps: 3 sets of 5-8 knee push-ups, or start with 1-2 full push-ups and complete the set with knee push-ups.
• Focus: Transition to higher-difficulty variations while maintaining perfect form.

It is always wise to consult with a healthcare provider before beginning any new exercise routine. The National Institute on Aging provides excellent resources on exercise, and is a great resource for seniors looking to stay active safely.

Conclusion: Your Personal Push-Up Journey

Ultimately, there is no single, mandatory number of push-ups that every 63-year-old should strive for. The best approach is to start where you are, focus on proper and safe form, and progress gradually. Whether you are aiming for a full push-up or are strengthening your upper body with wall push-ups, the act of staying active is what truly matters for healthy aging. The journey of building and maintaining strength is more important than the destination.

Frequently Asked Questions

What is a good starting point for push-ups at 63?

A great starting point for someone new to exercise at 63 is wall push-ups. They build upper body strength without putting excessive pressure on the joints. You can progress to incline push-ups on a sturdy bench or countertop once you feel stronger.

How can I make push-ups easier if I have wrist pain?

To alleviate wrist pain, try performing push-ups on your fists or using push-up handles. You can also place your hands on a stable, elevated surface like a bench or countertop, which puts less stress on the wrists.

What are the best push-up alternatives for a 63-year-old?

Excellent alternatives include dumbbell bench presses, resistance band chest presses, and seated chest presses using a machine. These exercises allow for more controlled movement and can be adjusted for your specific strength level.

How often should a 63-year-old do push-ups?

It is recommended to do push-up or other strength-training exercises 2-3 times per week, with at least one day of rest in between sessions. This allows muscles to recover and grow stronger, preventing injury from overuse.

Does being able to do more push-ups at 63 correlate with better health?

While push-up capacity can be an indicator of upper body strength, and studies have linked it to heart health, it is just one component of overall wellness. Consistent, safe exercise is more important than achieving a specific number. The key benefit comes from the regular training, not the final count.

How does strength training benefit older adults?

Strength training is vital for older adults as it helps prevent sarcopenia (muscle loss), increases bone density to reduce osteoporosis risk, improves balance and stability to prevent falls, and boosts metabolism.

Should a 63-year-old aim to do full push-ups?

Whether you aim for full push-ups depends on your individual fitness journey and goals. For some, modified push-ups may be the most appropriate and sustainable option. The most important thing is to engage in regular, safe, and effective strength training.