Push-Up Test Calculator for Women Over 40

The push-up is a fundamental body weight resistance exercise that serves as an excellent indicator of upper body strength. This is why the push-up test has become a gold-standard assessment for trainers, researchers, and health professionals worldwide.

We understand that this can be intimidating, as many women over 40 may not have performed a push-up since school PE class. However, the push-up test is highly adaptable, allowing women of all experience and strength levels to obtain an accurate assessment of their physical fitness.

This test focuses on personal strength and health rather than competition, highlighting an individual's baseline, which can then be improved for long-term well-being.

In this article, we introduce the Push-Up Test Calculator for Women Over 40. We explain how it works, what it measures, how to perform it, and what your results mean for your overall health.

What The Push-Up Test Measures

The push-up test does more than measure upper body strength; it highlights your body's ability to work in unison to perform a functional movement. Below, we explain what the push-up test measures, including strength, endurance, core stability, and coordination, and discuss why researchers use it as an essential health indicator for women over 40.

Upper Body Strength and Muscular Endurance

The push-up test is the gold standard for measuring upper body strength and muscular endurance. Studies explain that push-ups engage the pectoralis major, pectoralis minor, deltoids, and triceps brachii, which are crucial for the pushing or pressing motion.

During the test, these muscles will be required to press for 1-minute or for maximum repetitions, demanding both strength and endurance. This is why it is used to assess upper body strength.

Core Stability and Total Body Coordination

Research shows that core muscles are vital for optimal force production, controlling, supporting, and moving extremities. When used correctly, they can improve core endurance, respiration, and movement efficiency.

During the push-up, the core plays an integral role in completing the kinetic chain, providing support and stability to the torso so the extremities can move with control. To do this, the rectus abdominis, obliques, and transverse abdominis must all engage to keep the spine neutral and rigid, preventing rotation and sagging.

Maintaining correct spinal posture is crucial during the test. If posture sags or technique breaks, the test ends. While this seems strict, it highlights your core's ability to stabilize and coordinate during movement. The goal is to increase both the number of repetitions and the duration your core can remain engaged over time.

Why Researchers Use Push-Ups as a Health Indicator

Researchers use the push-up as a health indicator to predict various health outcomes. For example, a 2019 study revealed that individuals with higher baseline push-up capacity had a lower incidence of cardiovascular events. This is not by chance but a profound impact of physical activity on the body.

Women who maintain strength through physical activity are likely to have greater bone density, crucial as we age. Continued strengthening of bone through mechanical loading induced by exercise stimulates bone growth, reducing the chances of osteoporosis and related risks such as fractures and loss of independence.

Physical activity is also shown to be effective for mental health, reducing stress, and enhancing mood and self-esteem. Proficiency in push-ups may indicate regular physical activity and the associated mental health benefits.

How To Perform The Push-Up Test Correctly

• Certain protocols must be followed to accurately measure your strength with the push-up test. Below, we explain how to perform the test, including the push-up test protocol, modified knee push-up test, wall push-ups for beginners, and common mistakes that can affect your score.

Standard Push-Up Test Protocol

We explain the protocol for the push-up test, including how to perform push-ups, movement rules, different testing options, and how to modify the push-up to meet your experience level.

How To Do Push-Ups

• Kneeling, lean forward and place your hands on the floor, shoulder-width apart.
• Lift your knees so your weight rests on the balls of your feet and palms.
• Take a deep breath, exhale, and engage your core muscles.
• Allow your elbows to bend and lower until they reach 90 degrees.
• Then push yourself back up until your elbows are fully extended.

Movement Rules

• Lower until elbows are bent at 90 degrees.
• Elbows must be fully extended at the top of the movement.
• The body must remain straight throughout the test, with no sagging at the hips.

Testing Options

• Perform as many repetitions as possible for 60 seconds, with rest only allowed at the top with elbows extended. Stop if form breaks.
• Or perform continuous repetitions until form breaks twice, or you can't complete a full repetition.

Modified Knee Push-Up Test (And Why It's Valid)

The push-up is effective for developing and testing strength, but it can be challenging for those who haven’t done push-ups in many years. This is why the test can be modified to the knee push-up (assisted push-up).

In this variation, the knees remain on the floor, reducing weight and making it easier to maintain posture. This allows women over 40 to participate and record a baseline reading. These results are then scored against the same scale, highlighting the current strength level. Once sufficient strength is developed, participants can progress to the standard version.

Wall Push-Up Test For Beginners

The wall push-up test is excellent for older adults or beginners unable to get down on the floor to perform traditional or kneeling push-ups.

Like the modified knee push-up, it makes the test accessible to those with less strength and experience, allowing them to participate.

How To Do Wall Push-Ups

• Stand facing the wall and place your hands on the wall.
• Position your hands just below chest height, shoulder-width apart.
• Take a step back so your elbows are fully extended, and your torso is angled slightly toward the wall.
• Inhale, then exhale and brace your core muscles.
• Allow your elbows to bend and gradually lower your chest toward the wall.
• Lower until your elbows are bent at 90 degrees.
• Then push yourself back up until your elbows are fully extended.

Common Form Mistakes That Affect Your Score

Push-ups are simple to perform, but mistakes can affect your score. Some mistakes artificially increase your score, while others lower it.

Mistakes that can artificially increase your score:

• Incomplete Depth — Not lowering until elbows reach 90 degrees decreases workload, making repetitions easier.
• Partial Lockout At The Top — Not fully extending elbows shortens range of motion, making repetitions easier.
• Sagging or Piking Hips — This can alter body weight distribution, making the repetition easier.
• Bouncing Off The Bottom — Utilizes momentum instead of muscle, reducing control. This decreases strength and endurance demand.
• Resting On The Floor — Pausing and resting at the bottom decreases muscular load and allows short recovery. This alters the perception of endurance.

Mistakes that can artificially lower your score:

• Starting Too Fast — Rapid repetitions at the start can lead to early fatigue and lower numbers. Aim for consistent, controlled repetitions.
• Hands Too Wide or Too Narrow — Incorrect hand position can increase push-up difficulty, reducing total repetitions.
• Poor Breathing — Irregular breathing or holding breath leads to fatigue, reducing the number of repetitions. Remedy this by inhaling as you lower, and exhaling as you press.
• No Warm-Up — Performing push-ups before the muscles and nervous system are ready can impact performance. A light warm-up, such as cardio and a kneeling set, increases blood flow to target muscles.
• Core Stability — Lack of core engagement can place greater load on the arms, limiting repetitions. Ensure the core is engaged to allow the body to work as one.

Push-Up Test Calculator

Once you have completed the push-up test, enter your results into the Push-Up Test Calculator. Below are instructions on how to use it.

Enter Your Results

After receiving your score, enter it into the designated calculator field.

Choose Your Test Type (Standard Or Modified)

Select between standard or modified push-up tests. While the results represent your baseline or current strength level, the calculator adjusts the data based on your test type to provide a true representation of your strength level.

Calculate Your Score

Once you have filled in the necessary fields, click calculate, and you will be presented with your results and a breakdown of what your score means.

Understanding Your Push-Up Test Results

After receiving your results, you can formulate a plan to improve your strength for future tests and overall health. Here are the benchmarks for women in age groups 40–49, 50–59, and 60+, and what your score means for your health.

Benchmarks For Women 40-49

The benchmark for women aged 40–49 is 10–14 push-ups. These results indicate sufficient strength to perform daily tasks like pushing, pulling, and carrying. Achieving this number of repetitions displays good relative strength for body weight and muscular endurance, which protects against age-related decline.

Benchmarks For Women 50-59

The benchmark for women aged 50–59 is 8–12 push-ups. This is in the good functional range, indicating you have the strength required to support daily living activities, preserve muscle mass, and maintain adequate relative bodyweight strength.

Benchmarks For Women 60 And Beyond

The benchmark for women aged 60+ is 6–9 push-ups. This indicates preserved functional strength, effective neuromuscular control, and a reduced functional decline.

What Each Score Category Means

Scores from the push-up test indicate markers such as muscle preservation, functional independence, neuromuscular function, and metabolic and cardiovascular resilience.

A score below the age-appropriate benchmark can signify reduced upper body muscle mass. Studies show that decreased lean body mass impacts daily life, impairing the ability to perform daily tasks and is strongly associated with a 30% higher risk of all-cause mortality in the middle-aged and older population.

While this may seem insignificant in your 40s, the effects are cumulative and can lead to loss of function and independence and increased risk of chronic illness. Below is a list of what each category signifies.

• Excellent — Scoring in this category means you have great upper body and core strength, endurance, and neuromuscular coordination.

This indicates regular muscle engagement, resulting in solid preservation. Cardiometabolic risk is lower, meaning better insulin sensitivity and a reduced risk of cardiovascular events.

• Above Average — Scoring here means you have good upper and core strength and endurance. This indicates good muscle preservation, core engagement, and efficient neuromuscular control, possibly lowering cardiometabolic risk and improving insulin sensitivity.
• Average — Scoring here means you have adequate upper body and core muscle strength and endurance to perform daily tasks. This score suggests your current physical activity preserves muscle mass and strength, though not necessarily increasing it. This aids in preserving independence and reducing metabolic condition risks.
• Below Average — Scoring here means you lack upper body strength and fatigue quickly, likely due to inconsistent training. These scores suggest struggles with daily tasks, leading to rapid decline. Starting below average can increase risks of decreased bone density, loss of function, and higher cardiometabolic issues.
• Needs Improvement — Scoring here indicates limited upper body and core strength and endurance. This suggests lower muscle mass, increasing susceptibility to declining lean body mass and bone density, posing risks to independence and increasing cardiometabolic risk.

It is important to note that these tests and calculators are guides, not formal assessments. If you are concerned about your results, consult your healthcare professional.

What Your Score Reveals About Your Health

Your score reveals much about your health. Below, we explore what your results mean, including the relationship between push-up capacity and heart health, upper body strength and injury prevention, and how functional fitness improves everyday activities.

Push-Up Capacity and Heart Health Connection

Studies show that high muscular strength is associated with lower abdominal fat, healthier metabolic components (blood pressure, HDL cholesterol, triglycerides), and lower incidences of metabolic syndromes, insulin resistance, and chronic inflammation.

Scoring in a category of average and above signifies muscular strength, which may indicate a healthier heart and greater protection against cardiovascular disease and negative metabolic outcomes.

Upper Body Strength and Injury Prevention

Maintaining strength is an excellent way to prevent injury. A study revealed that novice student athletes who performed a strength training program demonstrated a 60% decrease in lower extremity and a 54% reduction in upper extremity injuries in just 12 weeks.

Strength training programs enhance neuromuscular control, improve biomechanical efficiency, and reduce injury susceptibility. While based on students, this highlights how maintaining strength can improve awareness and control, leading to better injury prevention.

Functional Fitness For Everyday Activities

Building and maintaining muscle mass and strength is essential for long-term independence. Sources indicate that functional fitness developed through resistance training that mimics everyday activities such as standing up, lifting, coordination, and balance training can improve independence and decrease fall risk.

This helps individuals continue performing daily tasks, maintaining muscle mass, bone density, and psychological well-being.

How To Improve Your Push-Up Test Score

Once you have received your score and the corresponding category, you can develop your plan to maintain or build strength.

Below, we explain how to improve your push-up test score, including a training plan if you score below average, how to progress from modified to standard push-ups, when to expect improvement, and how to accurately retest.

Training Plan If You Scored Below Average

The following plan is designed to help you improve your score in just 4 weeks. This is a three to four-day-per-week upper body resistance training program which contains sets, repetitions, and rest time, and a weekly schedule.

The aim of the program is to gradually increase upper body and core strength and endurance. This is why we have chosen planks, push-ups, and dips. Each week, the number of sets and repetitions will gradually increase.

The first week will focus on developing technique and engaging the target muscles. Each subsequent week uses standard and kneeling push-ups to incrementally increase endurance.

Progressing From Wall to Knee to Standard Push-Ups

Progressing from assisted push-up versions requires establishing correct technique and proficiency.

When performing wall or kneeling push-ups, focus on these areas of technique:

• Correct Hand Placement – Not too narrow or wide.
• Correct Breathing – Inhale as you lower, exhale as you press.
• Spine Neutral – No piking or sagging.
• Core Engaged – Exhale, draw belly button to spine, and tense abdominal muscles.

Begin by performing wall/kneeling push-ups aiming to complete three sets of 10–12 repetitions.

Once you can do this, start each set by performing as many standard push-ups as possible. When unable to perform more, continue the set with kneeling or wall push-ups.

Over time, your strength and proficiency will increase, and you'll perform more standard push-ups until all sets are unassisted.

How Quickly You Can Expect Improvement

Improvement timelines differ for everyone as personal strength levels, coordination, and training volumes vary. The key to quick improvement is performing strength training three to four times per week, focusing on progressive overload.

Research explains that progressive overload is the gradual increase of stress during resistance training, by increasing sets, repetitions, resistance, and intensity. This provides a continuous stimulus that increases muscle growth and strength.

Further studies indicate that increasing training volume enhances muscle growth. Training more frequently with progressive overload can accelerate improvement.

When To Retest For Accurate Progress Tracking

After performing your initial push-up test, retest and record progress every six to eight weeks. This provides time to execute your resistance training routine, increasing strength and push-up proficiency before the next test.

Is The Modified Push-Up Test Accurate?

Yes, the modified push-up test is designed to accurately measure upper body strength. It accounts for positional changes to provide beginners and those with less upper strength a reliable reading.

How Many Push-Ups Should a 40-Year-Old Woman Do?

A 40-year-old woman should be able to do 10–14 push-ups with correct form. This is the benchmark for this age, highlighting sufficient muscle mass to perform daily tasks, preserve muscle, and reduce cardiometabolic risk.

Why Can't I Do a Single Push-Up?

If you can't do a single push-up, it may be due to a lack of upper body strength and proficiency in the movement. To improve, focus on regular training with attention to progressive overload and correct technique.

Example Calculation

Let's illustrate this with an example calculation. Consider a 52-year-old woman who is 5'5" tall, weighs 155 lbs, and is moderately active, with an activity multiplier of 1.55. If she can perform 10 push-ups in 60 seconds, her results enter into the Push-Up Test Calculator.

Her performance is compared to benchmarks for women in her age group (50–59), where 8–12 push-ups are considered good functional strength. With her ability to perform 10 push-ups, she falls within the 'Average' range, indicating that her upper body and core strength are adequate for daily tasks, preserving muscle mass and promoting overall health.

Sources

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