Push-Up & Sit-Up Fitness Standards
Find out how your push-up and sit-up count measures up against fitness standards for your age and sex — from beginner to military and elite levels.
Push-Up Standards by Age (Male)
Push-up standards for men by age group (reps to failure): Ages 20–29: poor <17, fair 17–29, good 30–39, excellent 40–49, superior 50+. Ages 30–39: poor <13, fair 13–24, good 25–34, excellent 35–44, superior 45+. Ages 40–49: poor <11, fair 11–19, good 20–29, excellent 30–39, superior 40+. Ages 50–59: poor <9, fair 9–17, good 18–24, excellent 25–34, superior 35+. Military fitness standards (British Army): 44 push-ups (under 24 age group) down to 27 (55–59 age group).
Push-Up Standards by Age (Female)
Push-up standards for women by age group: Ages 20–29: poor <12, fair 12–22, good 23–32, excellent 33–42, superior 43+. Ages 30–39: poor <10, fair 10–19, good 20–28, excellent 29–38, superior 39+. Ages 40–49: poor <8, fair 8–14, good 15–23, excellent 24–32, superior 33+. Ages 50–59: poor <7, fair 7–13, good 14–19, excellent 20–28, superior 29+. Modified (knee) push-ups are not equivalent — use full form for accurate comparison.
Improving Push-Up Numbers
The most effective method for improving push-ups: the grease-the-groove technique — perform sets throughout the day (never to failure), starting with 50% of your max, repeating every 30–60 minutes during the day, 5–6 days per week. This maximises neuromuscular adaptation without inducing fatigue. For those starting at zero: begin with wall push-ups, progress to incline push-ups (hands on a bench), then floor. Negative push-ups (lowering slowly from the top position) build strength faster than pa
Core Fitness and Planks
The plank is a more functional core test than sit-ups — it assesses anti-extension stability rather than flexion strength. Average plank times: beginner under 30 seconds; average 60–90 seconds; good 2+ minutes; elite 3+ minutes (World record is over 9 hours, but this is extreme). Planks are preferable to sit-ups for back health — spinal flexion under load can increase disc pressure. The McGill protocols (bird dog, dead bug, side plank) provide core strength without spinal flexion risk.
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