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One of the trending sounds on #FitTok currently stems from Mel Robbins’ podcast. On March 3, the motivational speaker and author conversed with Dr. Vonda Wright, an orthopedic sports surgeon and expert in longevity, discussing the significance of workouts.
Dr. Wright indicated that it is essential for everyone to be capable of completing at least 11 push-ups. She emphasized, “Learn to lift your own body weight.” Robbins then inquired if modified push-ups (on the knees) were acceptable, to which Wright replied in the negative.
This dialogue has sparked a viral challenge on TikTok as users are attempting to perform 11 push-ups, revealing that the task can be more challenging than initially anticipated. Influencer @tia.prh positioned herself to execute a push-up but humorously collapsed onto the floor. In her caption, she noted, “On a good day I can do six, max.”
While many shared laughs about their inability to perform the push-ups, others succeeded effortlessly, like @graceegrove and @endurancegrand, who mentioned they could only manage two when they first began. The trend has prompted many to explore ways to improve their push-up abilities and understand their importance in fitness routines.
The Importance of Push-Ups
According to Deb Simpson, CPT, a certified personal trainer and founder of Empowering Athena, push-ups are among the top exercises for full-body conditioning.
Simpson explains, “The movement engages more than just your chest and arms; it requires core control, shoulder stability, and promotes mobility.” As you perform the exercise, multiple major muscle groups are activated, making push-ups a valuable exercise in any fitness regimen.
Moreover, as a weight-bearing activity, push-ups contribute to bone density, which is crucial for maintaining strength as one ages. This exercise also aids in functional movements, like rising from the floor—a skill that becomes increasingly important with age.
“I’ve witnessed clients in their 40s, 50s, and 60s accomplish their first full push-up, and the boost in confidence is remarkable,” Simpson notes. “It symbolizes more than just physical prowess; it reflects the ability to support your weight and regain independence.”
In addition to aiming for 11 push-ups, Wright suggested lifting heavy weights at least twice weekly during the podcast. She defined “heavy” as a weight that can only be lifted four to six times before a break is needed. Also mentioned was the recommendation to engage in brisk walking for three hours per week, which can be divided into sessions lasting 45 minutes each.
If a push-up is currently beyond your reach, don’t be discouraged. Consider alternative exercises such as deadlifts or find other methods of incorporating strength training that might suit your capabilities better.
Why Aim for 11 Push-Ups?
If the number 11 raises questions, it seems to have gained traction simply because it is catchy. Simpson explains, “Ten is an even number; however, 11 indicates that you are exceeding the basic expectation. It adds a slight challenge.”
In fact, the Mayo Clinic suggests that for women in their mid-20s, a standard goal is 20 push-ups, while women in their mid-30s should aim for 19.
Performing a Push-Up Correctly
A push-up goes beyond merely bending your arms and lowering your body. To maximize the effectiveness of this exercise, you should maintain proper form and avoid common pitfalls such as flaring your elbows or raising your hips.
Begin in a high plank position with shoulders aligned over wrists. Position your feet slightly wider than hip-width apart. Tuck your elbows close to your sides. Engage your core while keeping your body in a straight line. Lower your body down while maintaining control until your chest is slightly above the ground. Press into your palms to push back upward. Completing this cycle counts as one repetition.
Increasing Your Push-Up Repetition
If you’re eager to join the challenge but can’t complete a single push-up yet, consider attempting an incline push-up. “This involves placing your hands on a sturdy surface such as a bench or countertop,” Simpson explains. “This method allows you to practice the movement while managing the weight effectively.”
Simpson advises doing two to three sets of six to ten reps a few times each week, progressively lowering the height of your incline as you gain strength. Incorporating core-strengthening exercises like planks can further facilitate your ability to perform push-ups with greater ease.
“Some beginners have gone from zero to 11 push-ups in about six weeks, although individual progress varies based on factors like previous training, injuries, or consistency,” shares Simpson. Achieving proficiency in push-ups depends on persistence and adapting to your current fitness level.
Source:
Deb Simpson, CPT, certified personal trainer, founder of Empowering Athena
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