{"id":629818,"date":"2026-05-07T23:22:11","date_gmt":"2026-05-07T23:22:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/629818\/"},"modified":"2026-05-07T23:22:11","modified_gmt":"2026-05-07T23:22:11","slug":"how-many-crunches-squats-and-pushups-you-should-be-able-to-do-at-every-age","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/629818\/","title":{"rendered":"How many crunches, squats and pushups you should be able to do at every age"},"content":{"rendered":"

Grab your sneakers and tighten those laces \u2014 the Presidential Fitness Test<\/a> is back.<\/p>\n

President Donald Trump revived the decades-old exam<\/a> for public schoolchildren this week, calling it \u201can important step in our mission to make America healthy again.\u201d<\/p>\n

\u201cMy administration is working very hard to defend America\u2019s cherished athletic traditions and pass our values of excellence and competitiveness to the next generation,\u201d he said at an Oval Office ceremony Tuesday, surrounded by children and professional athletes.<\/p>\n

The original exam<\/a> required participants to run a mile, complete as many situps as possible in 60 seconds, perform pullups or pushups for as long as possible and take a flexibility test.<\/p>\n

President Trump signed a proclamation to restore presidential fitness tests in schools on Tuesday, May 5, 2026. Getty Images<\/p>\n

The annual test ran from the 1950s until 2013, when it was phased out under the Obama administration in favor of a program that emphasized overall health over personal athletic achievement and performance-based standards.<\/p>\n

\u201cWe\u2019re bringing it back,\u201d Trump said, formally nixing the Obama-era initiative and reinstating awards for top performers, calling them a \u201ccertificate in recognition of achievement of the gold standard of physical fitness.\u201d <\/p>\n

While the Presidential Fitness Test may be aimed at school-age students, fitness experts say Americans should still be able to complete its core moves long after graduation.<\/p>\n

Here\u2019s how many crunches, pushups and squats you should aim for at every age.<\/p>\n

Crunches<\/p>\n

This no-frills move targets the abdominal muscles, helping to build core strength as well as improve posture, balance and overall stability.<\/p>\n

\u201cCore work allows you the ability to pick yourself up. To stand tall and walk with confidence and purpose,\u201d\u00a0Joseph David<\/a>, a group fitness instructor and certified personal trainer at luxury health and fitness club\u00a0Life Time<\/a>, previously told The Post<\/a>.<\/p>\n

Your ability to do crunches may decline with age, but experts say you shouldn\u2019t stop doing them altogether. weyo \u2013 stock.adobe.com<\/p>\n

On average, David said the minimum number of crunches you should be able to do consecutively varies by age group:<\/p>\n

20s: 40\u201350<\/p>\n

30s: 30\u201340<\/p>\n

40s: 20\u201330<\/p>\n

50s: 15\u201325<\/p>\n

60+: 10\u201320<\/p>\n

David said to really see results, you need to do at least three sets of crunches for each age group a few times a week.<\/p>\n

\u201cYour abs won\u2019t be poppin\u2019 if you\u2019re putting in a minimum at one time,\u201d he said, adding that he himself aims to do a minimum of 500 crunches a day. And remember: \u201cIf you have to modify, it\u2019s still a win,\u201d he said. \u201cAny movement is still movement.\u201d<\/p>\n

Pushups<\/p>\n

This exercise builds strength in the core and upper body, while also supporting cardiovascular, bone and joint health.<\/p>\n

\u201cPush-ups engage multiple muscle groups \u2014 back, shoulders, triceps and core \u2014 not just your chest,\u201d Mary Onyango<\/a>, a certified personal trainer and coach at luxury health and fitness club\u00a0Life Time<\/a>, previously told The Post<\/a>. \u201cThis makes for an efficient and effective full, upper-body workout!\u201d\u00a0<\/p>\n

Modifications, like knee pushups, reduce strain on the body and allow beginners to focus on proper form. N F\/peopleimages.com \u2013 stock.adobe.com<\/p>\n

Similar to crunches, the number of pushups you should be able to do in one sitting varies by age. In each decade, Onyango said, you should aim for these numbers:<\/p>\n

20s: 15-30<\/p>\n

30s: 12-25<\/p>\n

40s: 10-20<\/p>\n

50s: 8-15<\/p>\n

60s: 6-12<\/p>\n

70s: 5-10 (knee push-ups)<\/p>\n

80s: 3-7 (knee push-ups)<\/p>\n

90s: 2-5 (knee push-ups)<\/p>\n

\u201cWhile most people look at push-ups as just another exercise, they demonstrate and can predict a great deal about your health and longevity,\u201d Onyango noted.\u00a0\u201cA study by Harvard researchers found that middle-aged men who could perform at least 20 push-ups had significantly lower all-cause mortality risk over 10 years.\u201d<\/p>\n

Squats<\/p>\n

This move builds lower-body and core strength, helping burn calories while improving mobility, bone density and everyday function \u2014 from lifting and bending to sitting and standing.<\/p>\n

\u201cThe basic demands of daily life don\u2019t vary that much from age group to age group,\u201d Kristin Collins<\/a>, a trainer at Life Time fitness club, previously told The Post<\/a>. \u201cSquats are arguably the most fundamental movement pattern we utilize.\u201d<\/p>\n

When it comes to squats, there\u2019s no true one-size-fits-all for how many you should be able to do. But Collins said a solid benchmark would be:<\/p>\n

20s: 50 nonstop bodyweight squats, or 10 squats holding 40% to 50% of your body weight<\/p>\n

30s and 40s: 50 nonstop bodyweight squats, or 10 squats holding 50% to 60% of your body weight<\/p>\n

50s: 40 nonstop bodyweight squats, or 10 squats with 40% to 50% of your body weight<\/p>\n

60s: 30 nonstop bodyweight squats, or 10 squats holding 30% of your body weight<\/p>\n

70s and up: 20 nonstop bodyweight squats, or 10 squats with 20% of your body weight<\/p>\n

\u201cNo matter your age, your body will adapt to the stress that you put on it,\u201d Collins said. \u201cIncreasing your time under tension, reps or weight for example will continue to grow your strength and endurance.\u201d<\/p>\n

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