Push Up Test Calculator: Procedure & Scoring Chart

The Push-Up Test (also known as Press Up Test) is an excellent way to gauge your upper body strength and endurance. By testing how many push-ups you can perform until exhaustion, you can accurately measure your current fitness level and track improvements over time.

Use our Push-Up Test calculator to quickly assess your results and see where you stand. The included table is simple to read, allowing you to compare your performance with norms based on your age and gender. This helps you set clear goals and track your progress easily.

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What is the Push-Up Test?

The Push-Up Test or Press-Ups Test is a physical assessment designed to measure upper body strength and muscular endurance. During the test, you’re instructed to perform as many push-ups as possible while maintaining proper form.

Depending on the specific protocol, you may continue until you reach the point of exhaustion or complete as many push-ups as possible within a set time limit. This straightforward yet effective fitness test is widely used by coaches, trainers, and athletes to evaluate upper body fitness.

By comparing your results against others in your age and gender group, the Push-Up Test provides a valuable measure of your fitness level and helps track improvements over time. Its flexibility allows it to be tailored to different fitness levels and goals, making it a versatile tool for monitoring progress.

What Does the Push-Up Test Measure?

The Push-Up Test primarily measures the muscular strength and endurance of the  upper body muscles (anterior deltoid, pectoralis major, triceps). It also tests the strength of core muscles, making it a comprehensive assessment of upper body strength, stability and overall muscle endurance.

Upper body strength is crucial for athletes across various sports, such as swimming, climbing, and golf, where power and endurance in the arms and shoulders are essential for performance and injury prevention. For the general population, strong upper body muscles are vital for performing everyday tasks like lifting, carrying, and pushing.

When comparing men and women, it’s important to note that men generally have greater upper body strength due to physiological differences, including higher muscle mass and testosterone levels. As a result, men generally perform more push-ups than women during the test. Therefore, it’s important to compare your performance with others of the same gender.

The push-up remains a fundamental exercise for both men and women, making it an ideal physical test to evaluate fitness levels across genders.

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How to Do the Push-Ups Test?

Follow these steps to perform the Push-Up Test accurately and assess your upper body strength.

Equipment Required for Push-Up Test

• Flat, stable surface (e.g., exercise mat)
• Stopwatch (optional)
• A partner or spotter (optional, for counting repetitions)
• Comfortable clothing

Push-Up Test Procedure and Norms

Since men typically have greater upper body strength than women, the Push-Up Test varies between genders, with a standard test for men and a modified version for women.

Standard Push-Up Test

• Preparation: Warm up with light aerobic exercises and dynamic stretches.
• Starting Position: Assume a plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
• Execution: Lower your body until your chest nearly touches the ground, then push back up to the starting position.
• Counting Repetitions: Perform as many push-ups as possible without stopping. Each complete push-up counts as one repetition.

Modified Push-Up Test

• Preparation: Warm up with light aerobic exercises and dynamic stretches.
• Starting Position: Kneel on the ground with your hands slightly wider than shoulder-width apart and your body in a straight line from head to knees.
• Execution: Lower your body until your chest nearly touches the ground, then push back up to the starting position.
• Counting Repetitions: Perform as many push-ups as possible without stopping. Each complete push-up counts as one repetition.

Push-Up Test Scoring & Results

Once you complete the push-up test, compare your results with the standards specific to your age and gender. To monitor your progress, it’s recommended to retake the test every eight to twelve weeks. Keep in mind that charts and scores may vary depending on the standard used. 

There are multiple standards for testing and scoring and the popular ones include, “Essentials of Exercise Physiology”, “The Y’s Way to Physical Fitness” from the YMCA, “Essentials of Personal Training” by the National Strength and Conditioning Association, and the “Guidelines for Exercise Testing and Prescription” from the American College of Sports Medicine.

Push-Up Test Chart for Men

Push-Up Test Chart for Women

How Many Push-Ups Should I Do in 1 Minute?

Certain police departments and military branches use a 1-minute push-up test to assess physical fitness. During this test, candidates are required to complete as many push-ups as possible within one minute. The specific criteria can differ between organizations.

For instance, the Vermont State Police mandates that candidates should perform a minimum number of push-ups to qualify for their police academy.

Vermont State Police Push-Up Requirements

The U.S. Air Force includes a 1-minute push-up test as part of its physical fitness assessment for new recruits. Male recruits under 30 years old are required to complete at least 33 push-ups, while women need to achieve a minimum of 18 push-ups. For those aged 30 to 39, men must perform at least 27 push-ups, and women are required to do at least 14 push-ups.

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What is the Average for the Push-Up Test?

The average number of push-ups in the Push-Up Test varies by age and gender. According to the data from Essentials of Exercise Physiology, for men, the average number of push-ups ranges from 35 to 44 for ages 20-29, and decreases progressively with age, reaching 10-19 for those aged 60 and over.

For women, the average ranges from 17 to 33 for ages 20-29, and also declines with age, reaching 3-4 for those aged 60 and over. These averages reflect typical performance levels, which decline with age due to natural decreases in muscle strength and endurance.

What Is a Good Score for the Push-Up Test?

A “good” score on the Push-Up Test indicates above-average upper body strength and endurance for your age and gender. For men aged 20-29, a good score ranges from 45 to 54 push-ups, while for women in the same age group, it ranges from 34 to 48 push-ups.

As age increases, the benchmarks for a good score decrease, but maintaining a good score reflects strong muscular fitness relative to your peers.

Advantages of Push-Up Fitness Test

• Efficient and Accessible: Requires minimal equipment and can be done anywhere.
• Comprehensive Upper Body Assessment: Evaluates strength in the chest, shoulders, triceps, and core.
• Easy to Track Progress: Regular testing allows you to monitor improvements in strength and endurance.
• Quick Results: It gives you a fast measure of how strong and fit your upper body is.
• Fits All Genders: Has different standards for men and women, so it’s fair for everyone.

A Note from Dr. Workout

The Push-Up Test is a valuable tool for evaluating your upper body strength and endurance, helping you track progress and set achievable goals. By focusing on your personal development and growth, rather than comparing yourself to others, you can enhance your overall fitness effectively.