How Do You Measure?

DonnaPush

 

HOW DO YOU MEASURE UP ON THE PUSH-UP TEST?

The push-up is an ancient exercise that’s been used in athletic training, physical education and most notably in military drills around the world for centuries. Although it may seem like a very basic exercise, the push-up requires the enlistment of many muscles not just the two primary movers (chest and triceps). All of your muscles including your core and legs must work together to aid your body throughout the movement while holding your own body weight.  In fact, push-ups increase your metabolic rate due to the fact that a large number of muscles are working together at the same time causing your heart and breathing rate to increase which in turn elevates your metabolic rate contributing to weight loss.

The best part about push-ups is they require no equipment and are the perfect bodyweight exercise to do at home. At any point (ie. during commercials, feeling stressed) you can just drop to the floor and bust them out!  Below is an age-based standard guideline. How do you measure up?

 

 MEN  20-29  30-39  40-49  50-59  60+
 Excellent  > 54  > 44 > 39 > 34  > 29
 Good  45-54  35-44  30-39  25-34  20-29
 Average  35-44  24-34  20-29  15-24  10-19
 Poor  20-34  15-24  12-19  8-14  5-9
 Very Poor  < 20  < 15  < 12  < 8  < 5

 

 WOMEN 20-29 30-39 40-49 50-59 60+
Excellent >48 >39 >34 >29 >19
Good 34-48 25-39 20-34 15-29 5-19
Average 17-33 12-24 8-19 6-14 3-4
Poor 6-16 4-11 3-7 2-5 1-2
Very Poor < 6 < 4 < 3 < 2 < 1

 

**NOTE:  Female push-up tests are based on the modified pushup. The modified push-up is done on the knees rather than on the toes.

 

So maybe you surprised yourself and did amazingly! However, even if you weren’t able to do enough reps to register on the chart, that’s fine! We all begin somewhere! Every day try to “up” yourself by one more rep. Don’t forget as with anything it takes time so don’t beat yourself up. Remember, you are striving to beat your PERSONAL best so regardless of what the chart says or how many reps your buddy can do, focus on you and in no time you will make the chart!

 

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Donna Dodd (AKA “Diesel D”) is a highly acclaimed coach and fitness instructor who is ranked as one of the top At-Home Fitness Challenge providers

Donna Dodd - Author