PUSH UP BENCHMARKS

Push Up Benchmarks For Men Push Up Benchmarks For Women

17-19 20-29 30-39 40-49 50-59 60-65 17-19 20-29 30-39 40-49 50-59 60-65
Age Age
Excellent > 56 > 47 > 41 > 34 > 31 > 30 Excellent > 35 > 36 > 37 > 31 > 25 > 23

Good 47-56 39-47 34-41 28-34 25-31 24-30 Good 27-35 30-36 30-37 25-31 21-25 19-23

Above average 35-46 30-39 25-33 21-28 18-24 17-23 Above average 21-27 23-29 22-30 18-24 15-20 13-18

Average 19-34 17-29 13-24 11-20 9-17 6-16 Average 11-20 12-22 10-21 8-17 7-14 5-12

Below average 11-18 10-16 8-12 6-10 5-8 3-5 Below average 6-10 7-11 5-9 4-7 3-6 2-4

Poor 4-10 4-9 2-7 1-5 1-4 1-2 Poor 2-5 2-6 1-4 1-3 1-2 1

Very Poor <4 <4 <2 0 0 0 Very Poor 0-1 0-1 0 0 0 0

This is the number of nonstop push ups you can do without

You’ll notice that:

giving up based on sex and age. They are not necessarily done
1- although there’s no data for students aged 65+, they would be
within 1min, although the large majority of this benchmark would
fairly close to the 60-65 age category.

probably be done within 1min if timed.

2- for women, the peak performance tends to increase from the first
This benchmark comes from the work of Dr. Lawrence A. Golding
to the third age categories and then decline. For men, the peak for
who is a professor of kinesiology at the University of Nevada, Las
this exercise happens in the first age category. This data is an
Vegas. You can find this benchmark on his book Y’s Way to
average of measured data amongst different demographic profiles
Physical Fitness: The Complete Guide to Fitness Testing and
and the same trends are not necessarily true for other exercises.
Instruction (3rd Edition) by Lawrence Golding and Clayton Myers.
 1-minute BODY WEIGHT SQUAT BENCHMARKS
Body Weight Squat Benchmarks For Men Body Weight Squat Benchmarks For Women
18-25 26-35 36-45 46-55 56-65 65+ 18-25 26-35 36-45 46-55 56-65 65+
Age Age
Excellent >49 >45 >41 >35 >31 >28 Excellent >49 >45 >41 >35 >31 >28

Good 44-49 40-45 35-41 29-35 25-31 22-28 Good 44-49 40-45 35-41 29-35 25-31 22-28

Above average 39-43 35-39 30-34 25-38 21-24 19-21 Above average 39-43 35-39 30-34 25-38 21-24 19-21

Average 35-38 31-34 27-29 22-24 17-20 15-18 Average 35-38 31-34 27-29 22-24 17-20 15-18

Below average 31-34 29-30 23-26 18-21 13-16 11-14 Below average 31-34 29-30 23-26 18-21 13-16 11-14

Poor 25-30 22-28 17-22 13-17 9-12 7-10 Poor 25-30 22-28 17-22 13-17 9-12 7-10

Very Poor <25 <22 <17 <9 <9 <7 Very Poor <25 <22 <17 <9 <9 <7

These are the number of body weight squats performed within 1 minute based on sex and age.

This benchmark comes from the work of the personal trainer Stephanie Hnatiuk, base in Winnipeg, Canada.
 plank BENCHMARKS in seconds
Plank Benchmarks For Men Plank Benchmarks For Women
18-25 26-35 36-45 46-55 56-65 65+ 18-25 26-35 36-45 46-55 56-65 65+
Age Age
Excellent >200 >180 >170 >140 >130 >110 Excellent >140 >126 >119 >98 >91 >77

Good 200-172 180-155 170-146 140-120 130-112 110-95 Good 140-119 126-107 119-101 98-83 91-77 77-65

Above average 172-144 155-130 146-122 120-101 112-94 95-79 Above average 119-97 107-87 101-83 83-68 77-63 65-53

Average 144-116 130-104 122-99 101-81 94-75 79-64 Average 97-76 87-68 83-64 68-53 63-49 53-42

Below average 116-88 104-79 99-75 81-62 75-57 64-48 Below average 76-54 68-49 64-46 53-38 49-35 42-30

Poor 88-60 79-54 75-51 62-42 57-39 48-33 Poor 54-33 49-30 46-28 38-23 35-21 30-18

Very Poor <60 <54 <51 <42 <39 <33 Very Poor <33 <30 <28 <23 <21 <18

These is the maximum time in seconds held in a plank position with elbows on the floor based on sex and age.

This benchmark is based on the research paper “Norms for an Isometric Muscle Endurance Test” by Sarah L. Strand and
colleagues, published in the scientific Journal of Human Kinetics. The study measured plank performance in seconds in
471 participants, men and women, from the first age category. The following age category benchmarks are a
mathematical linear progression based on the benchmarks for other exercises across age categories available.
 1-minute burpee BENCHMARKS
Burpee Benchmarks For Men Burpee Benchmarks For Women
17-19 20-29 30-39 40-49 50-59 60-65 17-19 20-29 30-39 40-49 50-59 60-65
Age Age
Excellent >29 >24 >21 >18 >16 >15 Excellent >18 >19 >19 >16 >13 >12

Good 23-29 20-24 17-21 14-18 13-16 12-15 Good 15-18 15-19 15-19 13-16 10-13 10-12

Above average 18-23 15-20 13-17 11-14 10-13 9-12 Above average 11-15 12-15 12-15 10-13 8-10 7-10

Average 13-18 11-15 9-13 7-11 6-10 6-9 Average 8-11 8-12 8-12 7-10 6-8 5-7

Below average 7-13 6-11 5-9 4-7 3-6 3-6 Below average 4-8 5-8 4-8 3-7 3-6 2-5

Poor 2-7 2-6 2-5 1-4 1-3 1-3 Poor 2-4 2-5 1-4 1-3 1-3 1-2

Very Poor 1 1 1 0 0 0 Very Poor 1 1 0 0 0 0

These is the maximum number of burpees done within 1 minute based on sex and age.

This benchmark is based on the work of Royal Huddleston Burpee, the inventor of the burpee, with soldiers for his
doctoral dissertation in applied physiology at Columbia University. His work was done with men, in the first and second
age categories. The benchmark for the other male age categories and for females is an estimation using a linear
mathematical model based on the push up benchmarks.