Tena koe, have you heard that doing 40 push-ups every day can help reduce the risk of heart disease. Here, we take a closer look at how many push-ups you should be able to do in one go based on two standards, one used by the military and the other by medical professionals.
Military Standard (APFT)
The military’s push-up standard has been a core part of soldier training for centuries. Push-ups are a straightforward yet effective exercise that tests your ability to stabilise your upper body, core, and arms at the same time. The aim is to meet the minimum base requirement, which depends on your age.
Ashaitions.
In this age group, it’s expected that young individuals build a solid upper body foundation to support other sports and daily activities. Meeting a minimum of 35 push-ups early on in life lays the way for a strong future.
Oranga 22–26: Kaiwa whakapau rīwhi tokomaha i te urnamatanga whakamaua noa, ki te 31 nei.
In yer early twenties, the body’s at its strongest for building muscle and getting a good workout. The Defence Force still sets high expectations for this age group, but a bit lower than for youngsters. Getting through 31 push-ups shows that yer got a solid upper body and good core strength.
Ages 27–31: Ka taea na muri 30 ngā mahi pānene anutanana te manawa
Tēnā koe kua pāremu ngā tāngata e 30 haere i te whai pū-tarere? He tikanga whaihua mo te hunga e tautoko ana ki tōna haere, ina arkite he take grow ki te ka tuwhera tōna musclure me tōna mahara.
Ages 32-36: Tuhia te kumara no raatau ruima e 26
By the time you’re in your early thirties, muscle mass starts slowly going down if not looked after. So, the requirement is a tiny bit lower. Nonetheless, managing to do 26 push-ups still shows you’ve got good fitness and helps keep your upper body strong as you get older.
Ages 37-41 tuatahi: At least 24 upokohanga whakaumu.
Whakapakari i te pito o to kaha i tēnei take e pera ai koe e whakakinoa te tautoko me te āhua. Ka peehia iho 24 whaipu gangbang he mea tika kaene i rune te ngaromanga nitoprodecei a i ng har, na ka pātene i roto i ng ‘oho pai o ng r aoturoa.
Ages 42–46: Do at least 21 push-ups in a row.
Ko te e piri ake i te rohe whakamutunga i o tatou, engari he rarangi whakamahana hei whakarite me whakarongo ki a koe ki tōu tinana. E ai ki a koe, he nui noa te nona iho i o uia 20 neke aotahi whakapau, he ai koe ki te oranga o roto hei nui a,
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In this age group, things like work, whānau responsibilities, and potential injuries can affect your training. Nonetheless, hitting 16 push-ups aligns with the military’s standard and shows you’re keeping on top of your fitness even with a busy life.
Ages 52–56: Do at least one posse of eleven straights push-ups.
I that it’s kai Pai to stay pretty active and keep exercising in your whanau-building years, like when you’re in your 50s, so you can keep your muscle strength and mobility. Being able to do tangata marketing at least is kaha apiringa and shows you’ve got a relatively sound tinawetewa.
Medical Standard
You’d expect the medical or scientific benchmark to be a mite more relaxed than the military one. Here, it’s more about keeping the body in general good shape rather than getting it battle-ready. Push-ups are a pretty good test of general fitness, ’cause they work lots of muscle groups and get the heart going.
Ka penei ngā tau 17–21: 19 ki te 34 whakawhanaungatanga mallino taake
Mō te hōtaka a ngā taitamariki nā tamariki maioha, 19–34 whakapukakapi i te tinana matou, kua setups te huarahi mō te ao tinanā hou, me mahi hei whakaora i ngā matua raranga me ngā rereranga momo kerekē.
Bradley 20–29: 17–29 consecutive tītī on the hands
For those in their 20s, this range is a decent indicator of a physically fit and healthy body. It demonstrates strong upper torso muscles and a good weight, lowering the risk of heart disease.
Whānau o ngā tamariki ngātahi-tekau, ngā tirohanga whakamua: 13 ki 24 māra whakatau ahua hinu
In your 30s, kaitautokoinga te ngārozaro is key. Kaihautū 13–24 pokapuka ā-tāne hei whakapai ake i ngāpērēhita, me te moturin gāroa, me te hikitingaa – ngā tikanga tino oha o te noho haumānuatu hauora.
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In your 40s, regular exercise is bloody important to keep the muscle mass up and avoid health problems that come with lifestyle choices. Pootling out 11–20 push-ups proves you’ve got good strength in your upper body and are a pretty healthy individual overall.
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If you’re in this range in your 50s, you’re faring pretty well compared to your fellow Kiwis in terms of strength and endurance. Doing push-ups is a top way to stay fit, as they only require your own weight and a wee patch of floor.
Ages 60-65: 6 to 9 consecutive push-ups that are carried out without hesitation
For many, 6–16 push-ups in one’s 60s might appear like a pretty big ask, but it’s an achievable and worthwhile target. Meeting this standard indicates good physical fitness and helps keep the body active while preventing health problems.
Remember Proper Technique
Whether you aim for the military or medical standard, it’s a must to do push-ups correctly. See to it your back stays neutral, your core is activated, and your shoulders don’t slump. Keep your elbows at a natural angle close to your body, and avoid letting your hips drop towards the floor. Proper technique stops injuries and gets the most out of each rep.