The Push-Up Test: A Surprising Indicator of Heart Health

Push-ups are more than just a test of upper-body strength—they can also be a powerful indicator of cardiovascular health. Research suggests that your ability to perform push-ups may reveal more about your heart’s condition than traditional fitness assessments. A 2019 study published in JAMA Network Open found that individuals who could complete more than 40 push-ups had a significantly lower risk of cardiovascular disease (CVD) compared to those who managed fewer than 10. This striking correlation underscores the connection between muscular endurance, strength, and heart health.

What Your Push-Up Count Says About Your Heart

How do your push-ups measure up? Harvard researchers have identified a general ranking system that links push-up performance to overall fitness and cardiovascular risk:

Below Average (0-10 push-ups): A low push-up count may indicate weaker upper-body strength, reduced endurance, and a higher likelihood of metabolic issues.

Average (11-20 push-ups): A moderate fitness level, but room for improvement to enhance heart health.

Above Average (21-39 push-ups): Strong muscular endurance and a lower risk of heart-related concerns.

Excellent (40+ push-ups): A benchmark for outstanding cardiovascular health, muscular efficiency, and longevity.

The Science Behind Push-Ups and Heart Health

Push-ups engage multiple muscle groups, including the chest, shoulders, triceps, core, and legs, requiring coordinated effort from the entire body. This compound movement also challenges the heart to efficiently pump oxygen-rich blood, reinforcing cardiovascular endurance.

A higher push-up count is often associated with:

Better cardiovascular efficiency: A stronger heart that sustains physical effort with less fatigue.

Improved metabolic markers: Lower blood pressure, better cholesterol levels, and healthier body composition.

Greater muscular endurance: Enhanced oxygen delivery, which supports sustained movement and overall stamina.

How to Increase Your Push-Up Count—and Boost Heart Health

If your push-up numbers aren’t where you’d like them to be, don’t worry. With targeted training and consistency, you can build strength and endurance.

1. Practice Push-Ups Regularly

Make push-ups part of your routine by incorporating them into daily workouts or warm-ups. Aim for two to three push-up-focused sessions per week.

2. Strengthen Key Muscles

Improve push-up performance by focusing on muscle groups that contribute to the movement:

Incline Bench Press – Builds chest and shoulder strength.

Dips – Targets triceps and chest for endurance.

Planks – Strengthens the core for stability during push-ups.

3. Use Progressive Overload

Just like weightlifting, push-ups require progressive resistance to improve:

Increase your rep count gradually.

Slow down the lowering phase (eccentric movement) to build control.

Add resistance bands or weighted vests for an extra challenge.

4. Enhance Cardiovascular Fitness

Since push-ups test endurance, improving your overall cardiovascular health can help. Try high-intensity interval training (HIIT), rowing, or cycling to build stamina.

Final Thoughts

Push-ups go beyond a basic fitness test—they offer a real-time measure of your heart’s health and endurance. If you can knock out 40 or more reps, you’re in an excellent cardiovascular state. If not, it’s never too late to start improving. The heart and body respond quickly to consistent training, so start today and push toward a healthier future!