You may have seen the recent viral claim: “All women should be able to do 11 full push-ups to be considered healthy.” Statements like these are unfounded and actually make my blood boil. Women have enough to think about and, like many one-size-fits-all health “rules,” this statement oversimplifies women’s health and fitness, overlooks important context, and sends the wrong message.

So what actually matters for women’s strength, longevity, and health after 40?

1. There’s No Scientific Basis for “11 Push-Ups”

There is no peer-reviewed study that defines 11 push-ups as a benchmark for female health. Fitness standards vary across countries, professions, and training goals. The number “11” appears to be arbitrary — likely chosen because it’s slightly challenging, yet sounds achievable. Also likely just for click-bait to encourage views.

Many reputable health organisations don’t even use push-up numbers as a primary indicator of health. Why?

2. Health Is Multifaceted — Not Just About Push-Ups

Health over 40 includes:

• Cardiovascular fitness
• Bone density
• Hormonal balance
• Joint mobility
• Muscle strength across the body, not just upper-body
• Mental wellbeing and stress management
• Metabolic markers like blood pressure and cholesterol

You can have excellent cardiovascular health and still struggle with push-ups, especially if you’ve never trained for them.

3. Women’s Bodies Change — And That’s Normal

After 40, women begin transitioning into perimenopause and menopause, which can affect:

• Muscle mass and strength
• Tendon flexibility
• Joint sensitivity
• Recovery speed

Hormonal changes impact how women build strength, not whether they’re capable. But measuring health with one upper-body strength exercise doesn’t account for these normal physiological shifts.

4. Push-Ups Are a Skill, Not Just Strength

A full push-up requires:

• Core strength
• Wrist mobility
• Shoulder stability
• Neuromuscular coordination
• Proper technique

Many women — especially those who didn’t grow up doing strength training — need time and coaching to learn the movement safely. Dismissing someone as “unfit” because they can’t do 11 straight full push-ups is short-sighted and frankly, ridiculous.

5. Shaming Isn’t Motivating — Strength Is Personal

The idea that there’s a “magic number” you must hit to be worthy or healthy can lead to shame, discouragement, and comparison — especially for women already dealing with body changes.

Let’s stop measuring fitness by arbitrary numbers and start asking better questions:

• Can I lift my groceries without pain?
• Can I play with my kids or grandkids?
• Do I feel strong, mobile, and confident in my body?
• Am I getting stronger month by month?

So… Should You Train for Push-Ups?

Absolutely! Building upper-body strength is great for posture, bone health, and metabolic balance. But progress looks different for everyone. For some women, a few push-ups is a huge achievement. For others, doing incline or knee push-ups with good form is the right step. I personally never do full push ups because of the shoulder impact. I always push-up with knees down and have great results from it.

The better goal? Focus on getting stronger, not perfect. That’s how you build resilience — not just for now, but for the decades ahead.

Final Thoughts

Instead of worrying about a push-up quota, celebrate your body for what it can do. Strength is a journey, not a number. And women over 40? You’re not just allowed to rewrite the rules — you deserve to.