Push-ups are one of the purest measures of relative strength, body control, and endurance that can be performed without equipment. At 45, how many push-ups you can knock out tells you a lot about your current upper body strength.
The move itself seems simple, but doing push-ups well requires a blend of muscular strength, core stability, and joint integrity. That’s why they’ve been a staple in sports performance testing, military assessments, and fitness programs worldwide. Unlike heavy bench presses or isolation exercises, push-ups require your entire upper body and core to work together.
For men and women in their mid-40s, the push-up doubles as both a test and a training tool. The more you can do with good form, the stronger, leaner, and more resilient your body tends to be. It also reveals how well you’ve maintained muscle mass, stability, and endurance into midlife.
In this article, you’ll learn how to perform a perfect push-up, how your score stacks up, and the best strategies to improve your push-up strength after 45.
How to Perform a Perfect Push-Up
Anyone can drop to the floor and knock out a few push-ups, but doing them with flawless technique is what makes the exercise powerful. Proper push-ups don’t just target your chest and arms; they train your core, improve posture, and protect your shoulders when performed correctly. Before you start chasing numbers, you need to master perfect form.
- Start in a high plank with your hands slightly wider than shoulder-width, fingers spread, and shoulders stacked over wrists.
- Brace your core and squeeze your glutes to maintain a straight line from head to heels.
- Lower your chest toward the floor by bending your elbows, keeping them tucked at about a 45-degree angle.
- Stop just before your chest touches the ground, keeping tension through your torso.
- Press through your palms to return to the starting position, fully extending your arms.
- Repeat for controlled reps, ensuring your hips stay upright and your back remains straight.
Form Tip: Think of your body as one solid board moving together. If your hips dip or your chest rises before your legs, reset your form.
Push-Up Scores: Where Do You Rank?
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The number of push-ups you can perform is a direct reflection of your upper-body endurance and strength-to-weight ratio. It’s one of the simplest ways to test how fit you really are at 45. Whether you’re just starting out or already have years of training behind you, your score reveals exactly where you stand.
- Beginner: 10 to 15 push-ups. Shows baseline strength but signals room to build more capacity.
- Intermediate: 20 to 30 push-ups. Solid strength level with good upper-body and core endurance.
- Advanced: 35 to 45 push-ups. Strong, lean, and well-conditioned. Places you above most of your peers your age.
- Elite: 50+ push-ups. Exceptional strength and muscular endurance. A marker of top-tier fitness at 45.
Coach’s Note: Elite doesn’t mean perfection forever. It’s a benchmark that says your training, lifestyle, and strength maintenance have kept you well ahead of the average.
How to Improve Your Push-Up Strength at 45
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If you want to move up a level in your push-up ranking, the answer isn’t just doing endless push-ups every day. Strength after 45 requires a more innovative approach that balances volume, technique, and accessory work. By training the muscles involved and building overall stability, you’ll break past sticking points and see your numbers climb.
- Build Push-Up Volume: Incorporate sets of push-ups into your weekly routine. Start with multiple smaller sets rather than one max-out set.
- Strengthen Your Chest and Triceps: Incorporate bench presses, dips, and dumbbell presses to add pushing power.
- Strengthen Your Core: Planks, dead bugs, and hollow holds enhance torso stability, allowing your body to move as a single unit.
- Use Push-Up Variations: Incline push-ups make the move easier for beginners, while deficit or weighted push-ups challenge advanced lifters.
- Grease the Groove: Practice push-ups often without going to failure. Frequent, submaximal sets help build strength and endurance more quickly.
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Jarrod Nobbe, MA, CSCS
Jarrod Nobbe is a USAW National Coach, Sports Performance Coach, Personal Trainer, and writer, and has been involved in health and fitness for the past 12 years. Read more about Jarrod
