Perfect Push-Ups Challenge at 61 years old

 As I stated in the new YouTube short I recently posted, it has been some time since I have done push-ups on a regular basis. I have a serious shoulder condition called adhesive capsulitis (frozen shoulder). I have been dealing with it for some time. At first it totally sidelined me. But I have slowly but surely been winning the battle. 

 I recently came across an article about doing push ups. It stated that at my age 61the healthy benchmark is 8-10 reps, while for women it is 5-11 reps. When I was in full swing three years ago I did some TicToc videos doing push ups and I was hitting just over 30 at 58 years old. So, I took the article as a challenge. As you can see I ended up getting 15 reps.

 I did a quick AI deep dive and here is what I had to say:

At 61 years old, a "good" number of push-ups for men is generally considered to be 10–15+, while for women, 10+ indicates a strong level of fitness. An "excellent" score for men in this age group often exceeds 30, but consistently performing 10–15 proper-form push-ups signifies solid muscular strength and cardiovascular health. 

Here are specific, actionable benchmarks and details for push-up performance at age 61:

• Average Performance: For men, around 10–12 push-ups is considered average or standard.
• Excellent Performance: For men, 15–30+ push-ups.
• Women's Standards: An average to good range is roughly 10+ push-ups.
• Health Benefits: Research indicates that men capable of doing more than 40 push-ups have a significantly lower risk of cardiovascular disease compared to those who can do fewer than 10.
• Form Matters: It is better to perform 5–10 slow, controlled push-ups (lowering chest nearly to the floor) than 20 fast, shallow ones.
• Variations: If full push-ups are too difficult, 10–15 knee or elevated (countertop) push-ups are excellent for building foundational strength. 
  

Tips for Improvement:

Consistency is key; trying to do a set of 5–10 push-ups daily can lead to rapid improvements in endurance and form. Always prioritize proper,pain-free technique to avoid injury to shoulders or wrists.

 At the start of my Short I mentioned that using push-ups took a bit more strength as you can go deeper than standard push-ups. I once again did an AI deep dive so I can share the facts about using push up bars. I will post this information below. I will give myself a couple of weeks and I will see how much progress I can make. I will definitely be shooting for that Excellent Performance benchmark. I hope this inspires you to get down on the floor and join me in doing some perfect push ups. Thank you for reading.

Push-up bars offer a superior, deeper range of motion for increased chest and shoulder activation while reducing wrist strain compared to traditional floor push-ups. They allow a neutral wrist grip, ideal for joint health, but require more stability and strength. Traditional push-ups are more convenient and effective for building foundational strength.

 

Push-Up Bars (Benefits & Drawbacks)

• Deeper Range of Motion (ROM): Elevating your hands lets your chest drop below your hands, increasing muscle stretch and growth in the pecs, shoulders, and triceps.
• Reduced Wrist Pain: By holding handles, your wrists stay neutral rather than bent at a 90-degree angle, reducing strain.
• Increased Intensity: The deeper stretch and increased muscle engagement provide a more challenging, effective workout.
• Drawbacks: Requires purchasing equipment and requires more foundational strength due to the increased difficulty.
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Traditional Push-Ups (Benefits & Drawbacks)

• Convenience: No equipment needed; can be done anywhere.
• Stability: A stable, flat surface allows beginners to focus on form without balancing.
• Drawbacks: Can cause wrist pain due to excessive extension. Limited ROM compared to bars.