Push-Up Test 2025: Your 60-Second Fitness Report Card
Harvard, ACSM & military data in one click. Know your fitness age and exact training zone.
2025 Standards (60-sec test)
| Age | Male Excellent | Female Excellent |
|---|---|---|
| 20–29 | 55+ | 45+ |
| 30–39 | 45+ | 40+ |
| 40–49 | 40+ | 35+ |
| 50–59 | 35+ | 30+ |
Army / Navy Minimums
- Army (17–21): 42 ♂ / 19 ♀
- Navy (20–24): 45 ♂ / 20 ♀
90-Day PR Plan
- Week 1–4: 3× max-2 (3 sets, 2 reps shy of failure)
- Week 5–8: Add 1 rep every workout
- Week 9–12: Grease-the-groove (10 reps every hour)
Form Checklist
- Body plank-straight
- Chest 2” from floor
- Full lockout
FAQs
Knee push-ups? Enter 70 % of full reps.
VO₂max estimate? 52.1 + 0.5 × (reps – 15)
Conclusion
One minute reveals a decade of fitness. Test today → PR in 90 days. Drop and give me twenty? Calculate now!
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