Why Women Should Aim to Do 11 Pushups Every Day to Stay Healthy
Why Women Should Aim to Do 11 Pushups Every Day to Stay Healthy
Pushups may seem like a basic exercise, but for women, being able to complete just 11 pushups a day could be a sign of better long-term health. This simple movement not only builds strength—it may also serve as a marker of cardiovascular fitness, bone health, and overall longevity.
Here’s why women should aim to build toward 11 pushups daily and how this small goal can have major health benefits.
The Surprising Health Benefits of Pushups
Pushups are one of the most effective bodyweight exercises, engaging muscles in the chest, arms, shoulders, back, and core. But the benefits go far beyond aesthetics or strength alone.
1. Cardiovascular Health and Longevity
A 2019 study published in JAMA Network Open found that individuals who could do at least 11 pushups had significantly lower risk of heart disease and cardiovascular events over a 10-year period compared to those who couldn’t [1]. While this study focused on men, the cardiovascular demand from pushups applies universally. Women who regularly engage in pushups are strengthening more than just muscle—they’re supporting their heart health.
2. Muscle Strength and Aging
Muscle loss accelerates in women after age 40, increasing the risk of injury and reducing quality of life. Bodyweight exercises like pushups combat this decline by promoting muscle growth and function. According to the Journal of Aging and Physical Activity, women who incorporate pushups and other resistance moves into their weekly routines experience better mobility, balance, and endurance as they age [2].
3. Bone Density and Posture Support
Women are especially vulnerable to bone density loss, particularly during and after menopause. The National Osteoporosis Foundation recommends weight-bearing and muscle-strengthening exercises like pushups to help preserve bone mass and prevent fractures [3]. Pushups also support proper posture, a key factor in preventing chronic neck and back pain.
4. Metabolic and Hormonal Balance
Full-body exercises like pushups can elevate heart rate, improve insulin sensitivity, and promote better metabolic function. Over time, daily pushups may help regulate weight, increase energy levels, and support hormonal health—all critical factors for women in midlife and beyond.
Why 11 Pushups?
The number 11 comes from multiple studies that suggest a meaningful threshold for cardiovascular health and muscle performance. According to Harvard Health Publishing, being able to do 10 to 14 pushups is a good benchmark for women in their 40s and 50s to indicate average upper-body strength and general fitness [4].
More than just a round number, 11 pushups reflect a combination of strength, endurance, and control—key elements of functional health.
What If You Can’t Do 11 Yet?
That’s perfectly okay. Strength is built over time, not overnight. Here’s a simple weekly progression plan to help women build up to 11 pushups a day.
Weekly Pushup Progression Plan
Weeks 1–2:
- Start with wall pushups or incline pushups (against a bench or table)
- Perform 3 sets of 8–10 reps daily
Weeks 3–4:
- Move to knee pushups on the floor
- Aim for 3 sets of 6–8 reps
Weeks 5–6:
- Begin incorporating full pushups
- Start with 3–5 full pushups per day, then gradually increase to 11
Focus on proper form: keep your core engaged, spine neutral, and elbows close to your body.
How to Make Pushups Part of Your Daily Routine
The beauty of pushups is that they require no equipment or gym. You can do them:
- First thing in the morning
- During a lunch break
- As part of a short evening workout
- After a walk or stretching session
Making pushups a daily habit can serve as both a physical and mental check-in. It’s a low-barrier, high-return habit that strengthens your body and builds confidence over time.
Final Thoughts: Strength Is Health
For women of all ages, especially over 40, maintaining strength is a cornerstone of healthy aging. Doing 11 pushups a day is a small yet powerful goal that supports heart health, bone strength, metabolism, and longevity. And more importantly—it’s attainable.
Start where you are. Build consistently. And know that every pushup is a push toward a healthier, stronger future.
Sources
- JAMA Network Open. (2019). Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2724778
- Journal of Aging and Physical Activity. (2023). Effects of Bodyweight Training on Functional Fitness in Women Over 40.
- National Osteoporosis Foundation. Exercise for Strong Bones. https://www.bonehealthandosteoporosis.org
- Harvard Health Publishing. Push-ups: How Many Should You Be Able to Do? https://www.health.harvard.edu/staying-healthy/push-ups-how-many-you-should-be-able-to-do
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