There are a variety of tests that trainers and coaches use to assess a person's fitness. One of the best is also the simplest: how many push ups can you do?
In a study published in 2000, W.D. McArdle et all established norms for various age groups. Men must do full push ups, with only your hands and the balls of your feet on the ground. Here are the standards for men 60 years of age or older:
29 or more push ups - excellent
20 - 28 - good
10 - 19 - average
5 - 9 - poor
Fewer than 5 - very poor
Women can do modified push ups, with their hands and knees on the floor. Here are the standards for women 60 years of age or older:
19 or more - excellent
5 - 18 - good
3 - 4 - average
1 - 2 - poor
None - very poor
Why use push ups as a standard for fitness? Because push ups test whole-body fitness almost perfectly. A push up is a compound exercise that uses muscles in the arms, chest, shoulders, back, abs and legs. If you can do push ups you can do almost anything!
Fitness tends to decline as people age. The good news? Studies show that people respond to training by getting stronger, even into their mid-nineties!
My name is Lance Porter. I am a fitness trainer in Bradenton, Florida, and I specialize in working with seniors. I am 65 years old, so I am a senior myself. If you live in Bradenton and you're looking for a personal trainer, please get in touch! You can reach me at 502 475-4686 or lancenelsonporter@gmail.com.
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