So, how many push-ups can you do in one go? Ten? Twenty? Forty? More?It turns out that the number might say more about your heart health than you think.In the age of smartwatches, fitness apps, and endless health trackers, it’s almost funny to think that something as simple as an old-school push-up could act as a low-tech predictor of your heart’s well-being. But science says it can—and the results are kind of wild.Let’s rewind to a 2019 study published in JAMA Network Open, which made some serious waves in the fitness and medical world. Researchers at Harvard University followed over 1,100 male firefighters for 10 years to see whether a person’s ability to perform push-ups had anything to do with their risk of heart disease. And surprise—it did.Here’s the punchline: Men who could do 40 or more push-ups had a 96% lower risk of cardiovascular events (like heart attacks or heart failure) compared to those who could do fewer than 10.Yep, you read that right. Forty push-ups may just be your free, no-equipment-required ticket to checking up on your ticker.
So, what’s the connection?
First of all, push-ups aren’t just about chest strength. They require upper body, core, and even lower body engagement. If you can do a decent number of push-ups with good form, you likely have decent muscular endurance, healthy weight, and decent cardiovascular fitness. All of these are known to be protective factors against heart disease.In simpler terms: Push-ups are a fast and dirty way to measure your overall physical health, which tends to go hand-in-hand with heart health.According to Dr. Justin Yang, the study’s lead author and occupational medicine specialist at Harvard, push-up capacity was a better predictor of cardiovascular risk than even traditional treadmill tests in their research group. Wild, right?
But don’t panic if you can’t do 40 (yet)
Look—we’re not saying that doing fewer than 40 push-ups means you’re doomed. That would be dramatic (and wrong). What the research suggests is a correlation, not a cause-and-effect situation.It simply means that if you have the endurance and muscle strength to crank out 40 push-ups, your heart is likely in pretty good shape. If not, it’s just a nudge—a clue that maybe it’s time to build up your strength, improve your fitness, and pay a little more attention to your overall health habits.Push-ups aren’t a replacement for blood tests, blood pressure monitoring, or a proper check-up. But hey, if you’re looking for a quick self-test at home, this is a pretty solid place to start.
Why push-ups work as a fitness marker
Here’s what makes push-ups unique:They’re compound movements, which means multiple joints and muscle groups are involved.They test both strength and endurance.They require core control and body awareness.You can’t fake them. No shortcuts, no fancy machines.In fact, they’re often used in military and law enforcement fitness assessments for a reason—they’re accessible, fast, and effective.And unlike running a mile or climbing stairs, push-ups aren’t heavily affected by joint issues or weather. You can do them on your bedroom floor at 6 a.m. or at the gym after work.
The silent warning
Heart disease often doesn’t show early symptoms. Many people walk around with high blood pressure, clogged arteries, or early heart damage without having a clue.That’s what makes functional tests like the push-up challenge interesting—they may act as an early warning system.If you’re struggling to get to 10 push-ups without your arms shaking like jelly, it doesn’t mean you’re unhealthy—it just means it’s time to get curious and check in. Maybe your blood pressure’s a little high. Maybe your weight crept up over the years. Maybe your lifestyle needs a little reset.Knowledge is power, and a couple of push-ups might just give you the spark to investigate further.
Start where you are—and build up
If you’re nowhere near 40 push-ups, that’s totally fine. Fitness isn’t about perfection—it’s about progress.Here’s a quick ladder to get stronger:
- Start with incline push-ups (hands on a bench or wall).
- Move to knee push-ups as you build strength.
- Then work up to full push-ups, even if it’s just one or two a day.
- Aim to add a few reps each week. You’d be amazed at how fast the body adapts.
- Mix in cardio, stretch regularly, and clean up your diet—and suddenly your heart’s got a lot more support.
Push-ups don’t require a gym. They don’t need a fancy outfit. They don’t even demand much time. But according to research, they might give you more insight into your heart than you’d expect.Disclaimer:The content in this article is intended for informational and educational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider before starting any diet, supplement, fitness, or health program.
