Unlocking Fitness: Why Mastering 11 Push-Ups is Essential for Your Strength Journey
The viral “11 push-up challenge” is inspiring women everywhere to assess their strength. Push-ups are an excellent exercise that enhances muscle, bone, and heart health as we age. Experts recommend aiming for 11 push-ups, but emphasize that the focus should be on progress rather than a specific number.
How many push-ups can you perform? Following a viral clip from The Mel Robbins Podcast, individuals across the internet are embracing the “11 push-up challenge” to discover their push-up capabilities.
In the March 6 episode of The Mel Robbins Podcast, longevity expert and orthopedic surgeon Vonda Wright, MD, shared valuable insights on aging well. She stated, “Learn to lift your own body weight. Every woman should be able to do 11 push-ups—regular push-ups.”
This clip gained traction on TikTok, where thousands of women accepted Wright’s challenge and showcased their attempts to complete 11 push-ups from their feet. But what is the significance of this number, and why are push-ups considered a good indicator of your overall health?
Understanding the 11 Push-Ups Goal
Do you really need to be capable of doing 11 push-ups? According to Christina Brown, MS, CPT, a nutrition and weight loss coach from Illinois, this goal serves as a motivational benchmark.
- “Doing 11 push-ups can motivate someone to work on their push-up form if they have a specific number in mind,” she explained.
- However, the number 11 is not a necessity for everyone.
The number of push-ups one should be able to perform depends significantly on age. Carol Ewing Garber, PhD, a professor of movement science and education at Columbia University Teachers College, shared the following insights:
- Women aged 20-29: Aim for 11-15 push-ups.
- Women in their 30s: Aim for about 9-13 push-ups.
- Women in their 40s: Aim for 6-10 push-ups.
- Women aged 50-59: 4-7 push-ups is average.
Garber added, “Doing more than the average for your age is a good goal,” encouraging women to surpass the expected number for their age group.
While the 11 push-ups recommendation by Wright may draw on various studies, including a 2019 JAMA Network Open study that indicated men completing over 40 push-ups had a lower risk of cardiovascular disease events, it may not apply universally to women.
Brown emphasizes the importance of personalizing push-up goals based on individual capability, suggesting: “Focus more on progress rather than a specific number.” If you can do a few push-ups, challenge yourself to do more over time.
The Health Benefits of Push-Ups
Push-ups represent a form of resistance training that enhances upper body muscular fitness, contributing to better aging. According to Garber:
- Push-ups improve skeletal muscle quality and quantity, which is crucial for bone health.
- They help protect against muscle loss, especially in post-menopausal women due to the risk of bone density loss linked to decreased estrogen levels.
Brown highlighted that resistance training like push-ups is essential as individuals age. People start losing 3% to 8% of their muscle mass per decade beginning in their 30s, which can contribute to risks of falls, fractures, and chronic health conditions.
Thus, being able to perform a greater number of push-ups isn’t just about strength; it serves as a marker for overall cardiovascular health.
Perfecting Your Push-Up Technique
To execute push-ups correctly, begin in a high plank position:
- Place your hands at chest level, slightly wider than shoulder-width apart.
- Your feet should be hip-width apart, and your body should form a straight line from head to heels.
- Lower your body by bending your elbows until your chest approaches elbow height, keeping your elbows close to your body.
- Push yourself back to the starting position without locking your elbows.
If maintaining this straight position proves challenging, try knee push-ups or elevated push-ups using a surface like a counter or table. Wright and Brown discourage the practice of knee push-ups as substitutes for traditional push-ups, instead advocating for elevated variations.
Brown summarizes, “Elevated push-ups mimic the traditional push-up’s mechanics better than knee push-ups.” As strength improves, gradually lower the elevation until you can perform standard push-ups on the ground.
Ultimately, whether you can do one push-up or several, the focus should be on continuous improvement and building strength over time. Join the challenge, set your personal goals, and see how far you can push yourself!
