A few ground rules before you start doing these exercises. FYI: It is much easier to do the push up and sit up tests with a partner, so you can coach each other:
- Female push-ups are performed with knees on the floor; males must do their push-ups on their toes. (this way you are compared with the other thousands of people who did their push ups the same way)
- You also have to perform these consecutively without resting in between. You or partner should do one push up every 1-2 seconds at the same pace; keep in mind that if you stop to rest for 2-3 seconds you must stop (you are done).
- You should bend your arms under the elbows are bent at least 90 degrees, if less, the push up doesn’t count. At this 90 degree bend, your chin but not your stomach should come within 1-2 inches of the floor.
- Your back must stay straight and your movements must be clean—slow, smooth, and steady is the key.
Please see the table below to clarify your push-up score. Note that the scores are both age and gender specific.
Once you clarify your current push up age using the chart (what age would you reach the 50th percentile for push ups for), shift your column to a 10 years younger score to calculate how many more push ups you would need to do to drop your push-up age by 10 years.
Example: John is a 45 year old male. He did 10 pushups. This is average (50th percentile) for a man in his 50s. He would have to do 13 push ups to be average for a man in his 40s. To reach John’s Ten Years Younger goal, he would need to complete 19 pushups (average for men in their 30s.) My long term goal for John is that he would be in the top 30th percentile for a man in his 30s, meaning he should be able to do 24 or more pushups.