Push ups are one of those exercises almost everybody thinks looks easy.
Then they try doing a clean set and suddenly realize it is not as simple as it seemed.
A lot of beginners can do a few quick reps, but once they slow down and use proper form, the number usually drops fast. That is actually normal.
The internet also makes things confusing. Social media is full of fitness creators doing 50 or 100 push ups like it is nothing, so beginners start thinking their own numbers are terrible.
Honestly, most people are way too hard on themselves.
A good push up number depends on several things:
- Body weight
- Fitness level
- Age
- Training experience
- Overall strength
Some people struggle with five push ups in the beginning. Others can already do twenty because they played sports or stayed active before starting workouts.
Neither situation is unusual.
According to the American Council on Exercise, push ups are one of the best bodyweight exercises for improving upper body strength and muscular endurance.
What Is a Normal Number of Push Ups?
Most average adults are not doing huge sets of push ups every day.
Realistic numbers usually look more like this for men:
| Fitness Level | Push Ups |
|---|---|
| Beginner | 5 to 15 |
| Average | 15 to 30 |
| Good | 30 to 50 |
| Advanced | 50+ |
For women:
| Fitness Level | Push Ups |
|---|---|
| Beginner | 3 to 10 |
| Average | 10 to 20 |
| Good | 20 to 35 |
| Advanced | 35+ |
These are based on proper push ups with full range of motion, not rushed half reps.
That part matters more than people think.
Why Push Ups Feel So Difficult
Push ups train multiple muscles together at the same time.
The exercise works:
- Chest
- Shoulders
- Triceps
- Core
- Upper back
Beginners usually feel shaky because the body is still learning how to stabilize during the movement.
Body weight also plays a role. A heavier person is naturally pushing more weight during every repetition, which makes the exercise feel harder.
The Most Common Beginner Mistake
Most people rush through reps.
They move too quickly, shorten the movement, and focus only on getting a bigger number. But ten proper push ups are usually more effective than thirty messy ones.
Another common mistake is poor body positioning.
Some beginners let their hips sag while others push their hips too high. Both problems make the exercise less effective.
The National Strength and Conditioning Association recommends focusing on exercise technique before increasing workout intensity.
Push Up Calculator Example
Some beginners track progress using workout volume.
A simple formula looks like this:
Training Volume=Reps×Sets
For example:
- 15 push ups
- 4 sets
Total workout volume becomes 60 push ups.
This is a simple way to measure improvement over time.
Knee Push Ups Are Not “Cheating”
A lot of beginners avoid knee push ups because they think it looks embarrassing.
Honestly, knee push ups are one of the smartest ways to build strength early on.
| Knee Push Ups | Standard Push Ups |
|---|---|
| Easier for beginners | More challenging |
| Builds confidence | Builds greater strength |
| Lower bodyweight resistance | Full bodyweight resistance |
| Good for learning form | Better for advanced progress |
Many people improve faster by mastering knee push ups first instead of struggling through sloppy regular reps.
What Is Actually Impressive?
Social media has completely changed what people think is “normal.”
In real life:
- 10 clean push ups is decent for beginners
- 20 clean reps is solid
- 40 clean reps is very good
- 50+ strict push ups is impressive
The important word is strict.
Controlled reps with proper depth matter much more than speed.
How To Improve Push Ups Faster
Most people do not need complicated workout plans.
The basics usually work best:
- Practice push ups regularly
- Focus on proper form
- Train chest and triceps
- Strengthen your core
- Stay consistent
- Get enough sleep
Small improvements every week eventually turn into noticeable progress.
The Mayo Clinic Fitness Guide explains how regular exercise supports long term health and strength.
Final Thoughts
The number of push ups you should be able to do depends on your experience and fitness level.
Some people begin with five push ups while others start much stronger. Both situations are completely normal.
Instead of comparing yourself to fitness influencers online, focus on steady improvement and good form.
That slow progress is usually what builds real long term strength.
FAQs
How many push ups should beginners do?
Most beginners can usually perform around 5 to 15 clean push ups.
Is 20 push ups good?
Yes. Twenty proper push ups is considered solid for most adults.
Are knee push ups useful?
Yes. Knee push ups help beginners build strength and improve technique.
Why are push ups harder than they look?
Push ups require several muscle groups to work together while stabilizing the body.
How often should I practice push ups?
Two or three workouts weekly works well for most beginners.