How many push-ups you should be able to do at every age — and when you can use your knees
Push-ups are a fundamental exercise that assess and build upper body strength, engaging muscles such as the chest, shoulders, triceps, and core. The number of push-ups one should be able to perform varies based on age and gender, serving as a benchmark for muscular endurance and overall fitness.
Recommended Push-Up Counts by Age and Gender
 According to guidelines from the Mayo Clinic, the expected number of push-ups varies across different age groups and between genders:
Ages 25-29: Men: 22-28; Women: 15-20




Ages 30-39: Men: 17-21; Women: 13-19



Ages 40-49: Men: 13-16; Women: 10-14


Ages 50-59: Men: 10-12; Women: 7-10

Ages 60 and above: Men: 8-10; Women: 5-10
These numbers provide general benchmarks and may vary based on individual fitness levels, health conditions, and training histories.
Modified Push-Ups: When and How to Use Them
 For individuals who find standard push-ups challenging, modified push-ups—performed on the knees—offer a practical alternative. This variation reduces the amount of body weight lifted, making the exercise more accessible while still targeting the primary muscle groups.
Benefits of Modified Push-Ups:
Progression: They serve as a stepping stone, allowing individuals to build strength gradually before transitioning to standard push-ups. Accessibility: Suitable for beginners, those returning to exercise after a hiatus, or individuals with certain physical limitations. Safety: They help in maintaining proper form, reducing the risk of injury associated with improper technique in standard push-ups.
How to Perform Modified Push-Ups:
 Starting Position: Begin on all fours, aligning your hands slightly wider than shoulder-width apart. Body Alignment: Keep your knees on the ground, feet lifted, and form a straight line from your head to your knees. Engage your core muscles to maintain this alignment.
Execution: Lower your chest toward the floor by bending your elbows, keeping them at a 45-degree angle to your body. Completion: Push through your palms to return to the starting position.
It's essential to maintain proper form to maximize benefits and prevent injuries. National Academy of Sports Medicine
Conclusion
 Push-ups are a versatile exercise that reflect upper body strength and overall fitness. Understanding the recommended repetitions for your age and utilizing modifications like knee push-ups can help tailor your fitness routine to your current capabilities, promoting gradual and safe improvement.