How Many Pushups Should I Be Able to Do

The Real Pushup Standard (And Why Your Number Is Probably Fine)

The answer to 'how many pushups should I be able to do' is less about a single number and more about your starting point with perfect form; a good goal for a beginner male is 10-20 reps and for a female is 5-10 reps. You probably searched for this because you tried a set, felt disappointed with the number, and now you're looking for a chart to tell you if you're 'weak' or 'average'. Forget those charts. They don't account for body weight, age, or injury history. A 220-pound man doing 10 perfect pushups is working much harder than a 150-pound man doing 10. The only number that matters is your number today versus your number in four weeks.

Here are some realistic benchmarks, not to judge yourself, but to give you a target. These assume strict form: chest nearly touching the floor, straight line from head to heels, and full lockout at the top.

For Men:

• Beginner (Getting Started): 5-10 reps
• Intermediate (Consistent Training): 20-30 reps
• Advanced (Dedicated Training): 40-50+ reps

For Women:

• Beginner (Getting Started): 1-5 reps (or 5-10 on knees/incline)
• Intermediate (Consistent Training): 10-20 reps
• Advanced (Dedicated Training): 25-35+ reps

If your number is below the 'Beginner' level, that's not a problem. It's your starting line. One perfect pushup is a victory. Five perfect pushups is a solid base to build from. Ten sloppy, half-reps with your hips sagging is a waste of time and a fast track to a shoulder injury. The goal isn't to hit an arbitrary number; it's to get stronger. And strength is built with quality reps, not quantity.

Stop guessing. Start getting stronger.

Track your pushup sets and reps. See your strength grow week by week.

Why Your Pushup Count Stalls (It's Not a Lack of Strength)

If you're stuck at the same number of pushups for weeks, it’s almost never because you've hit your genetic strength limit. The real reason is usually one of three things, and none of them is 'you're not trying hard enough.' In fact, trying too hard is often the problem.

First, your form is breaking down. As you get tired, your elbows flare out, your hips sag, or you start doing half-reps. Your body is trying to cheat to get the set over with. A flared elbow puts massive strain on your shoulder joint, reducing the work your chest and triceps do. This not only stops muscle growth but invites injury. One rep where your chest comes within an inch of the floor is worth three half-reps.

Second, you're doing them too often. The '100 pushups a day' challenge is one of the worst ways to get better at pushups. Your muscles don't grow when you're working them; they grow when you're resting and recovering. Training the same muscles to failure every single day creates a recovery debt. You're breaking down muscle tissue faster than your body can repair it. The result? You get weaker, not stronger. Progress comes from smart work and scheduled rest, not daily burnout.

Third, you lack a structured progression. Just doing 'as many reps as possible' (AMRAP) every time you train is a recipe for a plateau. It's like going to the gym and trying to max out your bench press every single day. It doesn't work. You need a plan that manipulates volume and intensity. You need to give your body a reason to adapt and get stronger.

You now know that a structured plan is what separates real progress from random workouts. But be honest: can you tell me exactly how many pushups you did, across how many sets, on this day three weeks ago? If that number isn't written down, you're not following a progression. You're just exercising and hoping you get stronger.

Your progress. All in one place.

Every workout logged. Proof you're getting stronger, not just exercising.

The 4-Week Protocol to Increase Your Max Pushups

Stop doing random pushups. Start this 3-day-a-week program. It’s designed to build strength and volume systematically. Do this for four weeks, and you will be able to do more pushups. It's that simple.

Step 1: Find Your True Max (The Test)

Before you start, you need a baseline. Warm up for a few minutes, then perform one set of pushups to failure with perfect form. 'Failure' means the point where you cannot complete another rep without your form breaking down completely. Be strict. Write this number down. Let's say your max is 12 reps. This number is the foundation for your entire program.

Step 2: The 3-Day Weekly Training Schedule

You will train pushups three times per week on non-consecutive days. For example: Monday, Wednesday, Friday. This gives your muscles 48 hours to recover and grow between sessions. All other days are for rest or training other body parts like legs and back.

• Day 1: Volume Day

Your goal here is to accumulate reps and build work capacity. Perform 5 sets of 50-60% of your max reps. If your max is 12, that's 6-7 reps per set. Rest for exactly 60 seconds between each set. The goal is not to go to failure, but to complete all 5 sets with perfect form. In this example, you'd do 5 sets of 6 reps for a total of 30 reps.

• Day 3: Intensity Day

This is where you push your limits. Perform 3 sets of pushups to failure (or stopping 1 rep shy of failure to maintain form). Rest for a full 2-3 minutes between sets to ensure maximum recovery. Using our example max of 12, your sets might look like this: Set 1: 12 reps, Set 2: 9 reps, Set 3: 7 reps.

• Day 5: Variation Day

On this day, you change the angle to target the muscles differently. If you can do more than 15 regular pushups, choose a harder variation like decline pushups (feet on a 12-inch box). If you can do fewer than 10, choose an easier variation like incline pushups (hands on a bench or box). Perform 3 sets of 8-12 reps. The goal is to find a variation that challenges you in that rep range.

Step 3: How to Progress Week After Week

Progressive overload is the key. Each week, you must do slightly more than the week before.

• On Volume Day: Add one rep to each set. So, in Week 2, you'd do 5 sets of 7 reps. If you can't, just focus on completing the same 5x6 with better form.
• On Intensity Day: Your goal is to beat your total reps from the previous week. If you did 12, 9, 7 (total 28) in Week 1, try for 13, 10, 8 (total 31) in Week 2.
• On Variation Day: Try to add reps or use a slightly higher decline/lower incline.

After 4 weeks of following this plan, rest for 2-3 days and then re-test your max. You will be stronger.

What Progress Actually Looks Like (And When to Worry)

Getting stronger isn't a straight line up. Understanding the timeline will keep you from getting discouraged when progress feels slow. Here’s what to expect.

Weeks 1-2: The 'Feeling Stronger' Phase

You will feel the effects of the program almost immediately. The pushups will feel crisper and more powerful. However, your max rep count might not jump dramatically yet. This is your nervous system becoming more efficient at recruiting muscle fibers for the movement. It's a crucial adaptation that precedes actual muscle growth. Don't be discouraged if your max only goes up by 1 or 2 reps here. It's working.

Month 1: The First Real Jump

By the end of the first 4-week cycle, after you re-test your max, you should see a significant improvement. If you started with a max of 10 pushups, hitting 14-16 is a realistic and excellent result. This is the payoff from the consistent volume, intensity, and recovery. You've built new strength, not just efficiency.

Months 2-3: The Grind Phase

Progress will slow down after the initial jump. This is normal. Adding 1-2 reps to your max every 2-4 weeks is now considered great progress. This is where most people quit because the 'newbie gains' are over. But this is where real, long-term strength is forged. Stick to the principles of progressive overload. If you plateau, switch your variation exercise (e.g., from decline to diamond pushups) or adjust your volume/intensity split.

Warning Sign: If your strength is actively decreasing for two sessions in a row, or if you feel sharp pain in your wrists, elbows, or shoulders, stop. This is a clear signal of overtraining or a form issue. Take 3-4 days completely off from any pushing exercises. When you return, reduce your volume by 50% for a week and focus entirely on perfect form.

Frequently Asked Questions

Pushup Form: Chest to Floor?

Your chest should come as low as possible without touching the floor, typically about the height of a fist off the ground. This ensures a full range of motion, which is critical for muscle activation and growth. A half-rep only builds strength in that limited range.

How Often to Train Pushups for Growth?

For most people, training pushups 2-3 times per week on non-consecutive days is optimal. This provides enough stimulus for your muscles to adapt and grow, while also allowing 48 hours for recovery, which is when the actual strengthening process happens.

Are Knee or Incline Pushups Cheating?

No. They are essential progression tools. If you can't do a full pushup, starting with incline pushups (hands on a wall, counter, or bench) is the best way to build the foundational strength. As you get stronger, you lower the incline until you're on the floor. They are a step toward the full movement, not a cheat.

Wrist Pain During Pushups: The Fix

Wrist pain is common and usually comes from bending the wrist back at a harsh 90-degree angle. Try using pushup handles or a pair of dumbbells to keep your wrists in a neutral, straight position. You can also perform pushups on your knuckles if the surface isn't too hard.

Pushups vs. Bench Press for Chest Growth

Both are excellent chest builders. The bench press allows for easier progressive overload with heavy weight. The pushup is a closed-chain exercise that engages more of your core and stabilizer muscles. A balanced program will include both a horizontal press with weights (like bench press) and bodyweight pressing (like pushups).