Can You Do 11 Push-Ups? Why That Matters for Women’s Health

May is Women’s Health Month—a perfect time to focus on strength, mobility, and long-term wellness. One simple question has recently gained traction in health circles: Can you do 11 full push-ups?

It may sound basic, but this classic bodyweight move could offer surprising insight into your bone, joint, and overall musculoskeletal health. We asked  Michael Swartzon, M.D. and Jason Perry, M.D., both board-certified sports medicine physicians at Baptist Health Orthopedic Care, to weigh in.

Push-Ups: A Snapshot of Musculoskeletal Health

Michael Swartzon, M.D., primary care sports medicine physician with Baptist Health Orthopedic Care.

“Completing 11 proper push-ups can reflect a foundation of upper body strength, core stability, and neuromuscular coordination,” says Dr. Swartzon. “They’re a solid measure of functional and overall musculoskeletal health—especially when done with good form.”

Push-ups aren’t just about arm strength. This full-body movement engages your chest, shoulders, arms, core, glutes, and even your posture—all important for injury prevention, mobility, and bone density, especially as women age.

But Why 11 Push-Ups?

There’s no magic number. “The number of push-ups is less important than setting a meaningful goal,” says Dr. Swartzon. “What matters more is performance relative to your age, sex, and fitness level.”

For example, a healthy 30-year-old woman might aim for 13–24 push-ups based on fitness norms from the American College of Sports Medicine. “It’s about knowing your baseline, working safely, and tracking progress,” he adds.

Jason Perry, M.D., primary care sports medicine physician with Baptist Health Orthopedic Care.

Dr. Perry emphasizes the importance of individualized goals: “Assessing push-up performance should consider age, sex, and fitness level. Tailoring targets to your demographic ensures a more effective and personalized approach to musculoskeletal health.”

Push-Ups and Women’s Health

While men naturally have more upper-body muscle mass, push-ups are powerful for women, too. “For women, push-ups enhance muscular endurance, joint health, and bone loading,” says Dr. Swartzon. “That’s important for preventing osteoporosis and maintaining functional independence.”

Whether you’re 25 or 65, push-ups challenge the body in a way that builds strength and confidence. “Your goal should be personal growth—not just hitting a specific number,” he says.

Form First: What to Watch For

Quality matters more than quantity. Dr. Swartzon offers this checklist for a proper push-up:

• Start in a straight plank position (head to heels aligned)
• Engage your core and glutes
• Keep hands slightly wider than shoulder-width
• Lower your chest just above the floor, elbows at 45 degrees
• Avoid sagging hips, flared elbows, dropped neck, or rushed movements

"Proper form is essential for maximizing benefits and preventing injury," said Dr. Swartzon. "Start with a straight line from head to heels, engaging your core and glutes, similar to a plank position, with hands slightly wider than shoulder-width.  Lower your chest just above the floor while keeping your elbows at a 45-degree angle. Common mistakes are sagging hips, flaring elbows, not getting close to the floor, dropping your neck, and rushing the movement. Remember, quality is much more important than quantity.”

Even if you need to modify (knees down or incline push-ups), you’re building foundational strength that pays off over time.