The importance of bodyweight exercises
Bodyweight exercises are a great way to build strength, increase endurance, and improve overall fitness. Unlike weights, bodyweight exercises require no equipment, making them a great option for people who want to work out at home, while traveling, or who can’t afford a gym membership.
What are bodyweight exercises?
Bodyweight exercises are any movements that use your own bodyweight as resistance. Examples include push-ups, squats, lunges, and planks. These exercises can be done anywhere, at any time, making them a convenient and effective way to stay in shape.
How many push-ups can the average person do?
Push-ups are one of the most popular bodyweight exercises, and for good reason. They work multiple muscle groups, including the chest, shoulders, triceps, and core. But how many push-ups can the average person do?
According to a study published in the Journal of Strength and Conditioning Research, the average number of push-ups for men in their 20s is 34. For women in their 20s, the average is 13. However, this number can vary widely depending on factors such as age, fitness level, and body weight.
If you’re a male with average genetics, here are some average push-up numbers to strive for:
- Decent: 10
- Good: 25
- Optimal: 35
- Advanced: 50
- Athlete: 60
As a female, your average push-up numbers would look something like this:
- Decent: 5
- Good: 10
- Optimal: 18
- Advanced: 30
- Athlete: 40
How Many Pushups Is Considered Strong?
If you can do 30 or more push-ups in one set, you have an excellent level of relative upper body strength. However, once you pass this threshold, there is only so much strength you can build beyond this amount. In other words, doing more than 30 push-ups in one set won’t necessarily make you any stronger.
To continue to develop higher levels of strength, your goal should be to:
- add external resistance (such as a weight vest)
- use weights (dumbbell or barbell bench press which train a lot of the same muscles)
- or do a more challenging variation push-up variation.
How to improve your push-up count
If you want to improve your push-up count, there are a few things you can do. First, make sure you’re using proper form. Keep your body in a straight line, engage your core, and lower yourself until your chest touches the ground.
Next, try adding push-ups to your daily routine. Start with a number you’re comfortable with and gradually increase over time. You can also try variations such as wide-grip push-ups, Diamond push-ups, and decline push-ups to target different muscle groups.
How Many Pushups Should I Do A Day To Gain Muscle?
Twice a week, you should do at least three sets of push-ups with as many repetitions as possible. Ideally, you should aim for a minimum of 8–12 reps per set but no more than 30.
You can do more than six sets in a week, but there are probably diminishing returns above ten sets. As always, use proper form and stop your sets before reaching absolute muscle failure.
Lastly, it is important that you train your back (with an exercise like a row) with an equal amount of frequency as you do your chest to create balance.
Other bodyweight exercises to try
Push-ups aren’t the only bodyweight exercise you can do. Here are a few other exercises to try:
|Squats||Legs, glutes, core|
The benefits of bodyweight exercises
Aside from convenience, there are many benefits to bodyweight exercises. They can help improve balance, flexibility, and coordination, and they’re a great way to build functional strength that translates to everyday activities.
Bodyweight exercises are a great way to stay in shape without the need for equipment or a gym membership. Push-ups are one of the most popular bodyweight exercises, and the average person can do around 34 push-ups if they are in their 20s. However, everyone’s ability can vary depending on age, fitness level, and body weight. By using proper form, regularly practicing, and trying other bodyweight exercises such as squats, lunges, and planks, you can build strength, endurance, and overall fitness.