Pushup Fitness Test - Test Your Upper Body Strength With This Pushup Test

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If you're starting an exercise program, it's a good idea to establish a few baseline measurements so you can track your progress and make sure you're getting results. Taking your measurements, charting your resting heart rate and/or getting your body fat tested are good places to start, but what about your fitness?

Fitness tests are a great way to measure where you are and the pushup test is a favorite of personal trainers because it's a simple way to measure your endurance and upper body strength.

Pushups involve almost all the muscles of your upper body, including the chest, shoulders and triceps with the abs and back working as stabilizers. 

How to Do the Pushup Test

Take the test to establish a baseline for muscular endurance and upper body strength. Once you've gotten your score, take the test again every 4-6 weeks to track your progress. By adding pushups to your regular workout routine and working on your upper body strength, you can increase the number of pushups you can do over time.  If you're not able to do the pushups described below, try a modified version and keep track of how many you can do with good form, working to improve on that number and working your way up to the more advanced versions.

  1. Begin with 5-10 minutes of cardio to warm up the muscles
  2. For men: Get into a pushup position on the hands and toes. The hands should be about shoulder-width apart, back straight and the head up.
  1. For women: Get into a pushup position on the hands and knees. Your hands should be about shoulder-width apart and your back should be straight with your head lifted.
  2. Lower into a pushup, bending the elbows and lowering down until the chin touches the mat. Your back should be straight and stiff throughout the movement and your belly should not touch the mat.
  1. Push up to a straight arm position.
  2. Continue doing as many pushups as you can with good form at a consistent pace.
  3. Stop the test when you're straining or if your form is slipping.
  4. Use the table below to find your score, which is based on the number of pushups you can do consecutively without rest.

Table: Pushup Fitness Test Results

WomenAge 20-29Age 30-39Age 40-49Age 50-59Age 60-69
 
Excellent3027242117
Very Good21-2920-2615-2311-2012-16
Good15-2013-1911-147-105-11
Fair10-148-125-102-62-4
Needs Improvement97411
Men     
 
Excellent3630252118
Very Good29-3522-2917-2413-2011-17
Good22-2817-2113-1610-128-10
Fair17-2112-1610-127-95-7
Needs Improvement1611964

Source:

American College of Sports Medicine. (2006). ACSM's Guidelines for Exercise Testing and Prescription. Baltimore, MD: Lippincott Williams & Wilkins.

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