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Push-Up Test Calculator

See how your push-ups compare to ACSM fitness standards

Fitness Rating

Good

Percentile

86th

Push-Ups

25

reps

Count only full, non-stop repetitions

yrs

Your Fitness Rating

Good

25 push-ups • Male • Age 30-39

Percentile

86th

Age Group

30-39

Rating Scale (Male, Age 30-39)

Excellent
30+ reps
GoodYou
22–29 reps
Above Average
17–21 reps
Average
12–16 reps
Below Average
8–11 reps
Poor
0–7 reps

Next Goal

You need 5 more push-ups to reach

Excellent

Example Calculations

1Male, age 30, 25 push-ups

Inputs

Push-Ups25
Age30
GenderMale

Result

RatingGood
Percentile~75th
Age Group30–39

For males age 30–39, 22–29 push-ups falls in the "Good" category. 25 is in the middle of the band, placing around the 75th percentile.

2Female, age 45, 15 push-ups

Inputs

Push-Ups15
Age45
GenderFemale

Result

RatingGood
Percentile~80th
Age Group40–49

For females age 40–49, 15–23 push-ups rates as "Good." At 15 reps, you are at the lower end of the Good range, around the 80th percentile.

3Male, age 55, 10 push-ups

Inputs

Push-Ups10
Age55
GenderMale

Result

RatingAbove Average
Percentile~65th
Age Group50–59

For males age 50–59, 10–12 push-ups is "Above Average." You need 3 more push-ups (13) to reach the "Good" category.

Frequently Asked Questions

Q

How many push-ups should I be able to do for my age?

Push-up norms vary by age and gender. A 30-year-old male scoring "Good" does 22–29 reps. A 30-year-old female scoring "Good" does 20–26 reps. Performance naturally decreases with age.

  • Males age 20–29: "Good" is 29–35 push-ups, "Excellent" is 36+ push-ups
  • Males age 40–49: "Good" is 17–24 push-ups, "Excellent" is 25+ push-ups
  • Males age 50–59: "Good" is 13–20 push-ups, "Excellent" is 21+ push-ups
  • Females generally use modified (knee) push-up norms in ACSM standards
  • The test counts continuous reps without rest — stopping ends the test
Age GroupExcellent (Male)Good (Male)Average (Male)
20–2936+29–3517–21
30–3930+22–2912–16
40–4925+17–2410–12
50–5921+13–207–9
60–6918+11–175–7
Q

How do I properly perform a push-up test?

The standard push-up test follows ACSM protocol: start in a plank position with arms extended, lower until your chin or chest touches the floor, then push back up. Count every complete rep without pausing.

  • Start position: hands shoulder-width apart, arms fully extended, body in a straight line
  • Lower phase: bend elbows until chest nearly touches the floor (or chin touches)
  • Push phase: extend arms fully to return to start position — that counts as 1 rep
  • The test ends when you stop or cannot complete a full rep with proper form
  • Males perform standard push-ups from toes; females may use modified (from knees)
  • No rest is allowed between reps — pausing terminates the test
Q

What do push-up test results indicate about my fitness?

The push-up test measures upper body muscular endurance, specifically the chest, shoulders, and triceps. Your rating indicates how your muscular endurance compares to population norms for your age and gender.

  • Excellent: top 5% of the population — exceptional upper body endurance
  • Good: top 20% — above-average fitness level for your age group
  • Above Average: top 35% — better than most people your age
  • Average: middle 50th percentile — typical fitness for your demographic
  • Below Average: bottom 30% — room for improvement with consistent training
  • Poor: bottom 10% — indicates a need for focused strength-building
Q

How can I improve my push-up count?

Consistent training with progressive overload can dramatically improve push-up performance. Most people can add 10–15 reps within 4–6 weeks of dedicated training.

  • Grease the groove: do 50–70% of max reps multiple times throughout the day
  • Progressive sets: 3–4 sets to failure, 3 times per week with 48-hour rest between
  • Incline push-ups: use a bench or wall to build up strength if standard reps are low
  • Negative push-ups: lower slowly for 5 seconds, then push up — builds eccentric strength
  • Week-over-week, aim to add 1–2 reps per set for steady improvement
  • Diamond and wide-grip variations target different muscles for balanced development
Q

Are push-up norms different for military fitness tests?

Yes. Military push-up tests use different scoring criteria than ACSM norms. Most branches allow 2 minutes to complete as many reps as possible, with higher minimums for passing.

  • Army APFT: minimum 42 push-ups in 2 minutes for males age 17–21 (max score: 71+)
  • Marine Corps PFT: push-ups are part of a broader fitness assessment
  • Navy PRT: age-adjusted scoring with different categories than ACSM
  • This calculator uses ACSM/CSEP civilian norms, not military standards
  • Military tests typically require continuous reps within a time limit
StandardTest ProtocolScoring
ACSMContinuous, no time limit6 rating categories
Army APFT2 minutes timedPoints-based (0–100)
Navy PRT2 minutes timedAge-adjusted categories

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Last Updated: Mar 13, 2026

This calculator is provided for informational and educational purposes only. Results are estimates and should not be considered professional financial, medical, legal, or other advice. Always consult a qualified professional before making important decisions. UseCalcPro is not responsible for any actions taken based on calculator results.

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