This single gym move can tell you so much about your health, including your bones
By McKenzie Beard
Drop and give me … 11?
A now-viral clip from the Mel Robbins Podcast recently sparked a sweaty social media challenge after orthopedic surgeon and longevity guru Dr. Vonda Wright declared that every woman should be able to crank out 11 full push-ups — chest to floor, no knees allowed.
The challenge quickly took off on social media, with thousands of women posting their attempts. Some nailed all 11, while others — including Robbins herself — didn’t make it past a few reps.
Dr. Vonda Wright appears on The Mel Robbins Podcast.
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Mel Robbins, right, is a best-selling author and motivational speaker.
YouTube/Mel Robbins
They’re in good company. A nationwide poll found that more than half of US adults can’t do 10 push-ups in a row, and over a third struggle to get through five without stopping.
The Post spoke to Dr. Michael Swartzon, a sports medicine physician with Baptist Health Orthopedic Care, who broke down what push-up strength reveals about your health, whether 11 really is the magic number and how to nail the perfect form.
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The perks of a push-up
Push-ups aren’t just an upper-body exercise — they work the chest, shoulders, triceps, core and even legs, making them a powerhouse full-body move.
“Push-ups are an important exercise for both men and women,” Swartzon said. “Engaging in functional fitness can enhance posture, reduce the risk of injury, improve bone density and boost cardiovascular health.”
Smiling young people do push-ups at the gym.
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Push-ups are an efficient and effective exercise for both men and women.
Flamingo Images – stock.adobe.com
For women, Swartzon said push-ups are especially important for building muscular endurance, protecting joints and strengthening bones — all crucial for staying mobile and independent with age.
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They also help ward off osteoporosis, a condition where bones become weak and brittle, raising the risk of fractures. Older women are especially vulnerable, making push-ups even more essential.
How do push-ups reflect your fitness?
“They serve as a fitness indicator for everyone,” Swartzon said. “Push-up performance is an indicator of upper body strength, core stability, endurance and shoulder girdle integrity.’
Because they’re a weight-bearing move done in a closed kinetic chain — where hands stay planted on the ground between reps — they also reveal a lot about your overall bone and joint health, he explained.
Should all women be able to do 11 push-ups?
“Completing 11 proper push-ups can reflect a foundation of upper body strength, core stability and neuromuscular coordination,” Swartzon said.
Two young women high five each other at the gym.
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Your push-up goals should change with age.
NDABCREATIVITY – stock.adobe.com
But hitting that benchmark isn’t the end-all, be-all.
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“The number of push-ups is less important than setting a meaningful goal,” Swartzon said. “The focus should be on self-improvement rather than 11 push-ups performed.”
A smarter approach, he said, is to tailor your push-up goals to your age, sex and fitness level.
“Push-up performance naturally varies with age in both women and men,” Swartzon said. “Both muscle mass and bone density decline as we age, so what’s ‘good’ for a 20-30-year-old may not be realistic or necessary for someone in their 60s.”
He pointed to benchmarks from groups like the American College of Sports Medicine, which set age-based targets — including a range of 3 to 24 push-ups for women in their 30s.
How to do a push-up
“Proper form is essential for maximizing benefits and preventing injury,” Swartzon said.
A personal trainer helps a senior man improve his push-up form at the gym.
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Push-ups can help people stay strong, mobile and independent with age.
Nestor – stock.adobe.com
Start in a plank position, keeping a straight line from your head to heels, with your hands slightly wider than shoulder-width apart and palms flat on the floor.
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Engage your core and glutes, then lower your chest until it’s just above the floor, keeping your elbows at a 45-degree angle.
Push back up by extending your elbows, activating your chest, triceps and shoulders.
And don’t forget: “Quality is much more important than quantity,” Swartzon stressed.
He noted that common mistakes to avoid include sagging hips, flaring elbows, not going low enough, dropping your neck and rushing through the movement, he advised.
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