Realistic Pushup Benchmarks for Men in Their 70s
For men in their 70s, the goal for pushups shifts from raw numbers to prioritizing safe, functional strength. While some sources offer standards, it is crucial to start at an appropriate level and progress gradually. According to the New York Post, a guideline for people in their 70s is to aim for 5-10 repetitions of modified knee pushups. This benchmark provides a safe and achievable target for maintaining upper body and core strength.
Why Modifications are Key for Senior Pushups
Modifying the traditional pushup is essential for seniors, as factors like reduced strength, decreased flexibility, and slower recovery times increase the risk of injury with age. Knee or elevated pushups (using a wall or table) decrease the amount of body weight being lifted, making the exercise more manageable and safer for joints. Focusing on proper form with a modified version is more beneficial than struggling with incorrect form on a full pushup.
The Importance of Functional Fitness
Developing upper-body and core strength through pushups translates directly to improved functional fitness in daily life. Strengthening these muscles helps with practical activities such as pushing a heavy door, getting up from the floor after a fall, or maintaining good posture. This functional strength is arguably more important than achieving an arbitrary number of pushups. A stronger core, for example, contributes to better balance and stability, reducing the risk of falls.
Step-by-Step Progression for Seniors
Whether you are a beginner or looking to improve, a consistent and progressive approach is vital. Start with the easiest modification and, as your strength improves, move to a more challenging variation. Always prioritize form over the number of repetitions. For example, it is better to complete 5 well-executed repetitions of wall pushups than 10 poorly formed repetitions.
Here is a simple progression to follow:
- Start with Wall Pushups: Stand facing a wall at arm's length. Place your hands on the wall, shoulder-width apart. Keeping your body straight, bend your elbows to lower your chest toward the wall. Press back to the starting position. This is the easiest variation and ideal for beginners.
- Progress to Elevated Surface Pushups: Once wall pushups feel easy, move to a sturdy, elevated surface like a countertop or table. The lower the surface, the more challenging the exercise.
- Move to Knee Pushups: When you are ready for a floor-based challenge, perform pushups on your knees instead of your toes. Keep your back straight, engage your core, and maintain smooth, controlled movements.
- Transition to Full Pushups: As your strength significantly improves, you can attempt full pushups. However, for most people in their 70s, the knee pushup is a perfectly sufficient and safe long-term goal.
The Health Benefits Beyond Strength
Pushups offer more than just muscle development, especially for older adults. Regularly performing this exercise contributes to several aspects of overall health and well-being.
Comparison of Benefits: Regular Exercise vs. Sedentary Lifestyle
| Benefit | Regular Exercise (Including Pushups) | Sedentary Lifestyle |
|---|---|---|
| Cardiovascular Health | Lower risk of heart disease; improved blood flow | Increased risk of cardiovascular disease |
| Muscle Tone & Strength | Maintained or improved muscle mass and strength | Significant muscle atrophy (sarcopenia) and weakness |
| Bone Density | Weight-bearing exercise increases bone density | Increased risk of osteoporosis and bone fractures |
| Joint Support | Strengthens supportive muscles around joints, reducing injury risk | Weakens joint support, increasing susceptibility to injury and pain |
| Balance & Stability | Enhanced core strength improves balance and reduces fall risk | Poor balance and higher risk of falls |
The Conclusion: Numbers are Secondary to Progress
For a 73-year-old man, the question of how many pushups should a 73 year old man be able to do? is best answered by reframing the goal. Instead of focusing on a specific number, the emphasis should be on establishing a consistent, safe, and progressive routine. Most guidelines suggest that aiming for a few sets of 5-10 modified pushups is a great starting point for maintaining functional strength and overall health. Consistency, proper form, and gradual progression are far more important than reaching a high, or potentially unsafe, rep count. Regular physical activity, including pushups, provides a powerful defense against age-related decline in strength and cardiovascular health.
For more detailed information on exercising safely as you age, consulting a healthcare professional or a physical therapist is always recommended. They can help create a personalized plan that is both challenging and appropriate for your individual needs. For a helpful video on modifications, consider reviewing content like this resource on wall pushups from Silver Sneakers: 6 Standing Wall Push-up Variations, Wall Push Up Exercises For Seniors.
