Longevity test 5 of 6: Push-Up Test

How many can you do and why it matters

Why push-ups are more than just an exercise.

Push-ups are a functional movement that tests your upper body strength, endurance, and cardiovascular health all at once. But much more happens during a push-up than simply moving your body up and down.

Your chest, shoulders, arms, core, hips and legs all need to work together to control the movement. Your nervous system also needs to coordinate everything at the right time.

It is not about vanity. It is about functional capacity.

It is about how well your body can produce strength, control movement, and perform everyday physical tasks.

Why the push-up test matters

A push-up is a simple exercise, but it can provide a surprisingly useful snapshot of your physical capacity.
It requires:

• Upper body strength
• Muscular endurance
• Core stability
• Coordination
• Body control

Think of it as a whole-body movement that places a particular demand on your upper body.

This is why the Push Up Test can tell us more than simply how strong your arms are.

How to perform the push-up test

Before you begin, make sure you have enough space and that you feel comfortable performing the movement.

Step by step:- 

1. Begin in a high plank position.
   
2. Hands shoulder width apart, body straight from head to heels.
3. Lower your chest toward the floor.
4. Push back up to the starting position.
5. Repeat as many times as you can in one set without pausing.

The most important part is maintaining good technique.

If your hips begin to sag, your body starts to twist, or you can no longer control the movement, it is time to stop.
Remember, you are testing your ability to perform a good push up, not simply seeing how many times you can move up and down.

If a full push up is currently too difficult, that is completely fine. You can start with an easier version and gradually build your strength.

Push-up test in action

If you are unsure how to perform the push-up test correctly, watching a demonstration before you begin can make the movement much easier to understand. 

Why not try the push-up test and find out where you are starting from? Knowing your baseline gives you something useful to work with.

You can then repeat the test in the future and see whether your strength, endurance and movement control have improved.

The video below is outstanding and breaks down how to do a push-up step by step, along with other push-up variations.

I recommend this clear demonstration, which shows how to perform the push-up and provides an easy visual guide to the movement patterns.

Below is an infographic that summarises the key concepts and practical strategies to help you understand and improve your push-ups.

What your results mean

There is no single number of push-ups that everyone should be able to perform.

• Higher repetitions = better upper body and cardiovascular function
  
• Fewer repetitions = opportunity to improve strength and endurance

Your result can be influenced by your age, sex, body weight, training history, previous injuries and current level of fitness. Rather than comparing your number with someone else's, use it as your personal starting point.

Common limiting factors

• Weak chest, shoulders, and triceps
• Core instability
• Poor shoulder mobility
  
  

Other factors can include reduced muscular endurance, wrist discomfort, poor technique or simply not being used to performing the movement.

The important question is not "How many push ups should I be able to do?"

A better question is "What can I do today, and can I improve from here?"

What I see in clinic

Clients often overestimate upper body strength.

We use push-ups to assess how the muscles, core, and joints work together.

Even small improvements translate to better function in daily tasks like lifting, carrying, or reaching.
Sometimes the limitation is not simply a lack of strength. It may be reduced shoulder mobility, poor core control, muscular endurance or a lack of confidence in the movement.

That is why I look at movement quality as well as the number of repetitions.

Where most people go wrong

One of the biggest mistakes is focusing on the number rather than movement quality.

People often rush their repetitions to achieve a higher score. But faster does not necessarily mean better.
Another common mistake is believing that you need to perform a full push-up straight away. You don't.

Your starting point might be against a wall. From there, you can progress to a higher surface, then a modified push-up, and eventually a full push-up.

The goal is not to prove how strong you are. The goal is to become stronger.

How to improve your push-ups

1. Start with a regression

• Wall push-ups
• Knee push-ups

Choose a variation that allows you to maintain good technique and control. As you become stronger, gradually make the movement more challenging.

2. Build core strength

• Planks
• Dead bugs
• Bird dogs

Your core acts like the bridge between your upper and lower body. Good core control helps you maintain a stable position while your arms are working.

3. Gradually progress

• Increase reps or move to full push-ups
• Maintain control, not speed

Small improvements are more valuable than trying to increase your repetitions too quickly. Focus on performing each repetition with good form before worrying about doing more.

4. Regular upper body training

• Include resistance bands or weights
  
• Focus on strength and endurance

Exercises such as rows, presses, and carries can also help develop the strength needed for better push-ups. Building strength through a variety of movements helps create a stronger and more capable body.

A simple weekly plan

• 2–3 days per week: push-up practice
• 2–3 days per week: core strengthening
• 2–3 days per week: whole body strength training
  
  

Start at a level that feels manageable and gradually build from there. Keep it simple. Consistency is what builds strength over time.

Think beyond the number

The push-up test is useful because it gives you a simple snapshot of your physical capacity. Think of it as a starting point rather than a pass or fail test.

Your push-up test

• Upper body strength
• Core stability
• Muscular endurance
• Movement control
• Functional capacity

Your result is not a judgement. It is information. And once you have that information, you have an opportunity to do something positive with it.

When to seek support

Push-ups are a simple but powerful way to understand your strength, control, and functional capacity.

Improving this movement often carries over into everyday tasks, making your body feel more capable and resilient.

If this test felt harder than you expected, don't see that as a failure. Think of it as feedback from your body.

It may simply mean that you need to improve your strength, mobility, endurance or movement control.

If you experience pain during the movement, particularly in your shoulders, wrists, elbows or neck, don't push through it. Stop and seek appropriate professional advice.

With the right approach, you can identify what is limiting you and develop a safe and progressive way to improve.

Part five of the six-part healthy ageing series

Push-ups are a simple but powerful way to understand your strength, movement control and functional capacity. They give you a practical starting point for understanding what your body can do today and what you may be able to improve over time.

This is part five of my six-part series exploring simple physical tests that can offer insight into how your body functions as you age.

So far, we have explored:

• Part 1: Sitting Rising Test
• Part 2: 10 Second Balance Test
• Part 3: Grip Strength Test
• Part 4: Gait Speed Test
• Part 5: Push Up Test
  
  

If you have missed any of the previous articles, I encourage you to go back and work through the series. Each test looks at a different aspect of how your body moves, functions and adapts as you age.

Next month, we reach the final installment of the series. We will explore flexibility and mobility, and why maintaining your ability to move freely may be an important part of healthy ageing.