Cardiovascular disease remains one of the leading causes of death worldwide. In 2021, cardiovascular diseases accounted for 20.5 million deaths. This was equal to one-third of all deaths globally.

Better physical health and fitness are well-known to lower the risk of cardiovascular disease. Both of these help to lower important risk factors such as blood pressure, blood lipids, and obesity. However, measuring general function and subsequent risk of cardiovascular disease is often a costly and time-consuming process.

According to a recent study, push-up capacity may provide a simple, low-cost way to test cardiovascular disease risk. Knowing how many push-ups you can do can be used as a measure of general function and health.

With this, how many push ups in a row is good? How can we interpret the results of the recent study and apply them to a wider health picture? We take a detailed look at the study and explain how to do more push-ups below.

The Unexpected Connection Between Push-Ups and Heart Health

Going into the study, researchers had a simple aim. They wanted to find an objective measurement to assess the association between fitness and cardiovascular disease risk.

A total of 1562 participants were examined at baseline. From this, 1104 middle-aged firefighters were used in the final analysis. Participants were examined over a ten-year follow-up period.

At the start of the study, participants underwent a physical test, treadmill stress test, and push-up test. The push-up test was used to determine how many push-ups they could do in a row with good form. Participants were categorized into five groups depending on their push-up number.

Over the next ten years, researchers examined cardiovascular-related outcomes. During this period, 37 different cardiovascular outcomes were reported.

During the ten years, participants reported to several follow-up visits.  Researchers took a range of physical measurements and laboratory tests. This included height, weight, blood pressure, and resting heart rate.

Health and lifestyle questionnaires were also completed at different points. These included questions related to lifestyle habits, family history, and education level.

Results showed that those who could complete more than 40 push-ups had a 96% lower risk of cardiovascular disease. This was compared to those who could complete 10 push-ups or less.

With this, researchers concluded that the push-up capacity test is a simple low-cost method to determine general health status. It may be used as a clinical evaluation tool to determine function and cardiovascular disease risk.

The results of the study are promising but are presented alongside several limitations:

• Push-up capacity can not be seen as an independent predictor of cardiovascular risk.
• Middle-aged employed men were used, meaning the results can’t be generalized to women or those who are unemployed.
• The fitness evaluation was voluntary. Therefore, there are some missing baseline data points.
• The tests used were not adjusted for multiple comparisons. Therefore, some of the results could be down to chance.

As with anything, the possible limitations need to be considered. The results of the study suggest potential push-up applications. However, more research is needed before firm conclusions can be made.

Let’s Test How Many Push Up You Can Do

With this, the push up benefits seem to extend beyond being a functional bodyweight exercise. Putting these study results into practice requires a simple push-up test to assess your starting baseline level. 

We can use the test below as an easy way to assess your overall health and well-being. The results can be used to form part of a much wider health picture.

Here’s how to do it:

1. Start with a warm-up. Perform a small bout of aerobic exercise followed by some suitable dynamic stretches. These should use the same muscle groups as the push-up — the chest, shoulders, arms, and core. 
2. Perform as many push-ups as you can using the correct push-up form. Adopt a high plank position, keep a straight line from your head to your heels, and come to the floor. Push back up under control and start again — that’s one repetition.
3. If you need to stop and rest, the test is finished. If you lose form, start again. Perform as many push-ups as you can and note down the final number. 

If you can do 40 push-ups or more, you’ve passed the test. If you’re around the 20-repetition mark, you’re on the right path. While it’s not quite the magic number, the study results suggest that every additional push-up over 10 can decrease the risk.

If your final number is 10 or less, it’s time to get practicing. Your risk of heart disease may be well over 30 times more than those who can do 40. This isn’t optimal for your overall health jigsaw!

Like most things, it’s important to put your push-up test results into context. Even if you can’t do 40 push-ups, you might be a climber or high-level swimmer in perfectly good health. Remember, multiple components contribute to good health, with your push-up performance being one of them.

You can still have a heart attack even if you can do 40 push-ups. Conversely, you may only be able to do 10 push-ups and never get one.

The push-up test can be used as a simple measure of your general health capacity. Consider other attributes such as muscular endurance, general fitness, body composition, and mobility. Each of these can be used to form a much better picture of health.

How Can You Increase Your Push-Up Number?

The next steps to take depend on your baseline push-up number. Make sure you have this written down so you can track your progress and make the necessary adjustments. Ensure you focus on the positive outcomes discussed in the study.

Situation 1 — You Can’t Do A Full Push-Up

If you can’t do a full push-up, don’t panic. Everyone has to start somewhere. The main thing is that you put a plan into action and stick to it.

Use our push-up progression plan to perform a push-up in no time at all. We’ve designed it so that you can progress from any starting fitness level.

In this, we’ve used four simple steps. Each step builds on the previous one using fundamental scientific principles. 

After assessing your starting fitness level, progressive push up variations can be used. Ensure that you incorporate other strength-building exercises to build overall strength and endurance. Once all this is in place, you can put it together in a weekly training routine.

Consult a doctor before starting a new fitness regime. During the consultation, they will assess your suitability to exercise. This is especially important if you suffer from existing heart conditions.  

Situation 2 — You Can Do Push-Ups But Can’t Hit The Magic Number

If you can perform a full push-up, great! Now it’s time to build on this by creating a suitable weekly schedule.

Use the progressive overload principle in your training. This refers to the planned manipulation of the main training variables to promote beneficial adaptations. This may be done by increasing the training volume (amount of sets and reps) and training intensity (exercise difficulty).

Here’s a good example to follow:

1. Choose a suitable workout frequency, preferably 2–3 times a week. Fit this around your weekly schedule.
2. Program them alongside other suitable strength exercises. Good examples include plank holds and tricep chair dips.
3. Use the progressive overload principle between weeks.

Sampe workout routine to follow:

• Week 1 — Perform 8–10 push-ups for 2–3 sets.
• Week 2 — Perform 10–12 push-ups for 2–3 sets.
• Week 3 — Perform 12–15 push-ups for 2–3 sets.
• Week 4 — Perform 10–12 push-ups for 4–5 sets.

In the example above, we’ve progressively increased the training volume. Different push-up variations can also be used to increase the difficulty or change the target focus. 

How To Integrate Push-Ups Into Your Healthy Lifestyle Routine

There’s no denying that push-ups are an excellent measure of functional capacity. They require muscular strength, coordination, endurance, and stability. 

However, consistent exercise and lifestyle changes are the key to heart health. Push-ups can be integrated as part of this.

These are the three key focus points to improve your heart health:

Active In The Way You Enjoy

The human body consists of several parts, each performing different functions. Within the body, different systems work together to ensure function and health. 

Think of them as one interconnected machine with different systems carrying out different functions. For example, the circulatory and respiratory systems provide oxygen to the heart and working muscles in the skeletal system.

Because of this, different forms of exercise can be used to improve heart health. These improve certain aspects or systems that contribute to overall bodily function.

Aerobic training can improve endurance, body composition, and general fitness. Strength training can increase muscular strength, stability, and function. Flexibility work helps mobility and can reduce injury risk, improving aerobic and strength training ability.

Integrate different training modalities based on your target focus and lifestyle. Consider the different interactions that these may have when combined. Any type of physical activity can be beneficial for heart health when used correctly. 

Find exercises that you enjoy and perform them often. This is the key to good health.

Healthy Lifestyle Habits 

As we mentioned above, the human body can be seen as a big interconnected machine with different systems and functions. Alongside exercise, integrating healthy lifestyle habits can improve overall health and therefore heart function.

Sleep is vital for energy replenishment and for heart health. Sleep is a time when the body repairs itself. Alongside this, it helps you to function normally during the day.

Poor sleep can disrupt your energy levels, hormone production, and metabolism. Each of these can negatively impact health.

Stress can be brought on by good events such as a marriage or job or bad events such as a death or illness. Stress and mental health can have a huge impact on physical health and function. 

Stress may contribute to poor behavior choices such as increased alcohol intake, smoking, overeating, and less activity. It may also cause physical symptoms such as pain, headaches, and body rashes.

These lifestyle habits such as stress, sleep, smoking, and alcohol are linked together. Each one may contribute to the other. Therefore, consider each one and its potential impact on heart health and function. 

Eating A Balanced Diet

The food and drink we consume provide our bodies with the energy to function. Our systems can carry out important physiological processes such as digestion, respiration, and metabolism.

Eating a balanced diet provides us with the nutrients that our bodies need. This can be done by making smart daily choices and limiting the intake of potentially harmful foods. 

A balanced diet should consist of healthy proportions of protein, carbohydrates, and fats. The general suggested ranges are 45%–65% for carbohydrates, 20%–35% for fats, and 10%–35% for protein. 

Eat a variety of high-quality proteins for muscle growth, repair, and energy. Focus on fruits, vegetables, and whole grains as carb sources for fiber and micronutrients. The main ones to focus on include iron, zinc, and the B vitamin complex.

Healthy fats can improve hormone production and cell function. In terms of heart health, they can reduce blood pressure, cholesterol levels, and general inflammation. Each of these are risk factors for cardiovascular disease.

Eating a balanced diet with the correct proportions of nutrients needed ensures optimal health and function. This can reduce common risk factors associated with heart disease such as blood pressure, body fat, and diabetes.

Conclusion

Push-ups are a simple yet effective measure of general heart health. When integrated correctly alongside clinical tests, push-up capacity may be used as a low-cost, easy health measurement. 

Use push-ups as a small part of a much wider health and fitness journey. See them as just one jigsaw piece to fit in a big jigsaw health puzzle. The key is to correctly integrate them into your training while considering each of the main factors.

Gradual small fitness improvements can lead to significant health benefits when performed over a longer period. This includes improving the push-up movement and integrating the focus points above. 

Have a go at home, in the gym, or even at work. It doesn’t matter what your baseline level is. What matters is that you enjoy doing the things you love to lead a healthier and happier lifestyle. Give our push-up test a try and let us know how you get on!

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