Push Ups Strength Standards
For women · by bodyweight · in lb
Push-ups test bodyweight pressing strength and muscular endurance. Standards are expressed as maximum reps without rest. Lighter bodyweight is an advantage. Push-ups remain one of the most useful upper-body exercises for general fitness and are a reliable indicator of functional pressing strength.
Find Your Level
Enter your stats and we'll highlight your row and level in the table below.
Don't know your 1RM? Calculate it →| Bodyweight (lb) | Beginner Top 80% | Novice Top 60% | Intermediate Top 40% | Advanced Top 20% | Elite Top 5% | ÷ BW |
|---|---|---|---|---|---|---|
| 110 | 18 lb | 29 lb | 42 lb | 55 lb | 73 lb | 0.38× |
| 121 | 18 lb | 29 lb | 42 lb | 55 lb | 73 lb | 0.35× |
| 132 | 18 lb | 29 lb | 42 lb | 55 lb | 73 lb | 0.32× |
| 148 | 20 lb | 33 lb | 46 lb | 64 lb | 79 lb | 0.31× |
| 165 | 22 lb | 37 lb | 51 lb | 66 lb | 84 lb | 0.31× |
| 181 | 24 lb | 42 lb | 57 lb | 75 lb | 93 lb | 0.31× |
| 198 | 24 lb | 42 lb | 57 lb | 75 lb | 93 lb | 0.29× |
| 220 | 26 lb | 44 lb | 62 lb | 79 lb | 101 lb | 0.28× |
| 242 | 29 lb | 46 lb | 66 lb | 86 lb | 108 lb | 0.27× |
| 264 | 29 lb | 46 lb | 66 lb | 86 lb | 108 lb | 0.25× |
| 286 | 29 lb | 46 lb | 66 lb | 86 lb | 108 lb | 0.23× |
| 308 | 29 lb | 46 lb | 66 lb | 86 lb | 108 lb | 0.21× |
Push Ups Strength Standards for Women
These push ups strength standards cover female lifters across a range of bodyweights in LB. Each row shows five thresholds - Beginner, Novice, Intermediate, Advanced, and Elite - representing roughly the top 80%, 60%, 40%, 20%, and 5% of the lifting population at that bodyweight. Use the "Find My Level" tool above to enter your one rep max and see exactly where you stand.
Standards are based on aggregated data from large populations of raw, natural lifters. An intermediate push ups is a realistic long-term goal for most people who train consistently - it typically requires 2–4 years of progressive training with structured programming. Advanced and Elite levels represent competitive performance and require deliberate, periodised training over many years.
Strength levels are always relative to bodyweight. A push ups that is elite at 60 lb bodyweight is only intermediate at 100 lb - the absolute numbers scale with size. This is why every row in the table shows different thresholds rather than a single cutoff. If you are between bodyweight brackets, the standard for the nearest bracket is a reasonable guide.
Push Ups Technique Cues
- - Hands shoulder-width or slightly wider, wrists stacked under shoulders
- - Body in a plank: straight line from head to heels
- - Core braced, glutes squeezed
- - Lower your chest to the floor, elbows at 45-60 degrees
- - Push the ground away - think of the floor pushing you up
- - Keep your hips level - do not let them sag or rise
- - Full lockout at the top
- - Sagging hips (weak core) or piked hips (avoiding core work)
- - Partial reps - chest should nearly touch the floor
- - Flaring elbows to 90 degrees - stresses the shoulder joint
Frequently Asked Questions
How much should a women push ups?
For an average women weighing around 143 lb, an intermediate push ups is approximately 46 lb. Standards vary significantly by bodyweight - use the "Find My Level" tool above with your own bodyweight to get a personalised figure.
What is a good Push Ups for a beginner?
A beginner standard represents a lift achievable after a few months of consistent training - roughly the top 80% of the lifting population. For most exercises, this is around 50–60% of bodyweight for upper body movements and 75–100% for lower body lifts. Check the Beginner column in the table above for the specific number at your bodyweight.
How are Push Ups strength standards calculated?
Standards are derived from aggregated training and competition data across large populations. Each bodyweight bracket has five thresholds - Beginner (top 80%), Novice (top 60%), Intermediate (top 40%), Advanced (top 20%), and Elite (top 5%) - representing where a lifter falls relative to the broader lifting community.
How do I increase my Push Ups?
Progressive overload is the core principle: consistently add small amounts of weight or reps over time. For strength, focus on sets of 3–6 at 80–90% of your 1RM. For hypertrophy, work in the 6–12 rep range. Ensure adequate sleep (7–9 hours), sufficient protein intake (1.6–2.2 g/kg bodyweight), and allow at least 48 hours between sessions targeting the same muscle group.
What is the difference between each strength level?
Beginner: just started training and making rapid linear progress. Novice: 1–2 years of consistent training. Intermediate: several years with structured periodisation. Advanced: competitive or near-competitive level requiring specialised programming. Elite: top-end competitive performance representing the top 5% of the lifting population.