Pushgard prices every fight from the max you measured, so the tower is as steep for a beginner as for someone at the top of the table.
Push-up test: how do you rate?
Do as many push-ups as you can in one set without stopping, then enter the number with your age and sex. The rating comes from the CSEP push-up test norms: men are rated from their toes, women from their knees.
A 30-something man doing 22 to 29 push-ups rates very good. A woman of the same age rates very good at 20 to 26 from her knees.
The result is a starting point, not medical advice. Adjust it to how you feel, and talk to a doctor first if you have an injury or a heart condition. Norms describe groups of people, not what is safe for you.
One set, no rest
Warm up first. Test when you are fresh, not after a workout.
- Hands shoulder width apart, under your shoulders, body straight. Men start from their toes, women from their knees.
- Lower until your chest is close to the floor, then push back up to straight arms.
- Keep a steady pace with no rest between reps. Only full reps count.
- Stop when you can’t keep the form or can’t keep the pace. That number is your score.
Pushgard measures your max the same way, with one all-out set, and counts only full reps on camera. How to do a push-up.
Push-up norms by age and sex
Push-ups in one set. Men from toes, women from knees.
| Rating | 15-19 | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 |
|---|---|---|---|---|---|---|
| Excellent | ≥ 39 | ≥ 36 | ≥ 30 | ≥ 25 | ≥ 21 | ≥ 18 |
| Very good | 29-38 | 29-35 | 22-29 | 17-24 | 13-20 | 11-17 |
| Good | 23-28 | 22-28 | 17-21 | 13-16 | 10-12 | 8-10 |
| Fair | 18-22 | 17-21 | 12-16 | 10-12 | 7-9 | 5-7 |
| Needs improvement | ≤ 17 | ≤ 16 | ≤ 11 | ≤ 9 | ≤ 6 | ≤ 4 |
| Rating | 15-19 | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 |
|---|---|---|---|---|---|---|
| Excellent | ≥ 33 | ≥ 30 | ≥ 27 | ≥ 24 | ≥ 21 | ≥ 17 |
| Very good | 25-32 | 21-29 | 20-26 | 15-23 | 11-20 | 12-16 |
| Good | 18-24 | 15-20 | 13-19 | 11-14 | 7-10 | 5-11 |
| Fair | 12-17 | 10-14 | 8-12 | 5-10 | 2-6 | 2-4 |
| Needs improvement | ≤ 11 | ≤ 9 | ≤ 7 | ≤ 4 | ≤ 1 | ≤ 1 |
Source: CSEP Physical Activity Training for Health (CSEP-PATH) Resource Manual, 2nd ed., via the ACE push-up assessment protocol. The 20-29 row matches table 1 of Development of a Standard Push-up Scale for College-Aged Females, Int J Exerc Sci, 2022 (table 1).
The push-up test, answered
Knee push-ups, testing alone, age range and retesting.
Why do women test from their knees?
That is how the CSEP test is built: men are rated on standard push-ups, women on push-ups from the knees, and the norms only apply to those positions. If you do standard push-ups as a woman, the knee table will underrate you.
Do I need a partner?
It helps. A partner can count and stop you when your form breaks. Pushgard counts with the phone camera, so you can test alone.
What if I am under 15 or over 69?
The table covers 15 to 69. Outside that range, use your own number as a baseline and retest in a few weeks to see it change.
How often should I retest?
Every four to six weeks is enough to see progress. Test fresh, at the same time of day, with the same form.
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Test it on camera
Pushgard counts every full rep, so your score is honest.