Maria Vazquez, NASM-CPT<\/a> and the Head of Training at MYWOWFIT, who helps women in their 40s, 50s, and beyond build long-term strength through simple and productive training modalities. \u201cIt also assesses mobility, balance, and shoulder stability in adults over 50 since these factors deteriorate with age. If you can do full-range pushups with good form, then your connective tissue, coordination, and muscles are in great shape.\u201d<\/p>\nIf You Can Do This Many Pushups After 50, Your Upper-Body Strength Is Elite
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For men who are in their 50s, being able to complete 35 pushups in one set is considered elite. For women in their 50s, performing 25 or more pushups signals top-notch upper-body strength.<\/p>\n
\u201cYounger athletes might double those numbers, but the real difference lies in how forgiving their joints are. If you\u2019re over 50 and can hit those numbers, then you\u2019re performing at a very high level for your age,\u201d Vazquez tells us.<\/p>\n
Vazquez notes that men typically have a greater amount of upper-body muscle mass, while women tend to maintain better endurance and mobility. That\u2019s why range of motion and proper form matter more than benchmarks.<\/p>\n
\u201cA woman in her 50s who can do 20 perfect pushups has better shoulder joint stability and control than a man in his 20s who can do 40 with poor form,\u201d Vazquez stresses.<\/p>\n
This 15-Minute Morning Routine Reverses Muscle Loss Faster Than Long Workouts After 45<\/a><\/p>\nHow Upper-Body Strength Changes With Age
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As you age, your body endures many changes. You begin to lose muscle fibers that are responsible for strength and power.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n
\u201cPushups maintain these muscles as well as improve blood flow to muscle cells,\u201d says Vazquez. \u201cIf you can still do pushups in your 50s, you have resisted muscle loss. You also develop cardiovascular endurance.\u201d<\/p>\n
\u200b\u200b5 Bodyweight Exercises That Build More Strength Than Gym Workouts After 50<\/a><\/p>\nHow To Perform Pushups With Proper Form<\/p>\n
While there are many variations of this classic bodyweight exercise\u2014including diamond, narrow-grip, wall, TRX, and knee pushups\u2014traditional pushups are a stellar test of upper-body strength. Here\u2019s how to do them with proper form:<\/p>\n
Assume a high plank position with your hands under your shoulders and your body straight.
\nBend your elbows and lower your chest toward the floor.
\nMaintain a long, straight body as you lower.
\nPress back up, straightening your arms.<\/p>\n
Alexa Mellardo<\/p>\n
\t\tAlexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n