Push-ups are a great exercise for 10-year-olds.
Not only are they safe and effective, but you don’t need a gym membership to do them!
(If you’re 10, then you’re likely too young to access most gyms unfortunately…)
As a 10-year-old, you may be wondering how many push-ups you should be able to do.
And that’s what we’re about to answer.
How Many Push-Ups Should A 10 Year Old Do? (Short Answer)
As a 10-year-old boy, you should be able to do 6-10 push-ups per set. Whereas if you’re a 10-year-old girl, you should be able to do 3-6 push-ups per set.
This is a rough guide and I’m now going to cover why!
How Many Push-Ups Should A 10 Year Old Do? (Long Answer)
Unfortunately, there’s no simple answer to the number of push-ups a 10-year-old can do.
There are multiple factors at play. Read on to find out more.
The Type of Push-Up
The type of push-up you’re doing has a big impact on the number of push-ups you’re able to do.
More difficult push-up variations include decline push-ups and Tyson pushups.
Easier variations include incline push-ups and normal push-ups.
The harder the push-up variation, the less you’re able to do.
Now for a more obvious factor – how strong you are!
Some people are naturally stronger than others. If you’re naturally a strong person, you should be able to do more push-ups than someone who’s naturally weaker.
Males tend to have more upper body strength than females.
And so a 10-year-old boy will likely be able to do more push-ups than a 10-year-old girl.
How Fast You Do Your Push-Ups
The tempo of your push-ups also plays a key role.
When doing push-ups slowly, your muscles are under more tension which makes them harder.
Whereas when you do push-ups fast, they’re under less tension which makes them easier.
So, if you do your push-ups fast, you’ll probably be able to do more than someone who does them slower.
How Heavy You Are
During push-ups, you push between 60%-70% of your total bodyweight.
As a result, you can probably do less push-ups than someone who weighs less.
How Often You Do Push-Ups
You’ve likely heard the saying “practise makes perfect”, and this also applies to push-ups.
The more often you practise them, the more you’ll be able to do as your chest muscles develop.
So, if you’re someone who does push-ups 3 times a week, you’ll probably be able to do more than someone who does them once a week.
How Many Push-Ups Should A 10 Year Old Do A Day?
As covered earlier, a 10-year-old will likely be able to do 3-10 push-ups depending on whether they’re a boy or girl.
If you’re a male, you should be able to do 2-3 sets of 6-10 push-ups a day, totalling 12-30 push-ups.
If you’re a female, you should be able to do 1-2 sets of 3-6 push-ups a day. Which gives a total of 3-12 push-ups.
Benefits of Push-Ups For 10-Year-Olds
For 10-year-olds, push-ups can provide a variety of benefits, both physical and mental. Here are some of the main benefits:
Improved Strength and Endurance
Push-ups are a great way to build upper body strength, including the chest, arms, and shoulders.
By doing push-ups regularly, 10-year-olds can improve their overall muscular endurance and strength.
Many young kids spend a lot of time sitting at desks or hunched over their phones.
Push-ups can help improve posture by strengthening the muscles that support the spine and shoulders.
Improved Bone Health
Resistance exercises like push-ups have been shown to help improve bone density, which can be especially important for teenagers who are still growing.
Improved Body Composition
Push-ups are a great exercise for building muscle and burning calories.
By incorporating push-ups into their exercise routine, 10-year-olds can improve their body composition and maintain a healthy weight.
Improved Mental Health
Exercise is a great way to reduce stress and anxiety, and push-ups are no exception.
By doing push-ups regularly, 10-year-olds can improve their mental health and overall sense of well-being.
How To Improve Push-Up Performance For 10-Year-Olds
Here are some tips to help 10-year-olds improve their push-up technique and increase their strength:
Practice proper form
One of the most important things to focus on is proper form.
This means keeping the body in a straight line from head to heels, keeping the elbows close to the body, and lowering the body until the chest touches the ground.
Start with modified push-ups
If you’re struggling with push-ups, start with modified push-ups. These can be done by keeping the knees on the ground instead of the feet.
Gradually increase intensity
As you get stronger, gradually increase the intensity of the push-up.
You can do this by moving from modified push-ups to full push-ups, or by increasing the number of reps or sets.
Incorporate other exercises
Push-ups are a great exercise, but they’re not the only exercise that can improve upper body strength.
Incorporate other exercises like pull-ups, chin-ups, and dips to create a well-rounded workout routine.
Consistency is key when it comes to improving push-up performance. Aim to practice push-ups regularly, even if it’s just a few reps each day.
Safety Tips For 10-Year-Olds Doing Push-Ups
1. Rest and Recovery
Rest and recovery are just as important as the exercise itself.
Make sure you take enough rest between workouts to allow your muscles time to recover. You should also get enough sleep to promote overall health and muscle recovery.
2. Proper Nutrition and Hydration
A balanced diet and proper hydration are essential for optimal performance and overall health.
Try to eat a diet rich in protein and complex carbohydrates, as well as fruits and vegetables.
You should also stay well-hydrated before, during, and after workouts to maintain optimal performance and reduce the risk of injury.
3. Adult Supervision
Supervision by a qualified adult can help ensure that you’re performing push-ups safely and effectively.
The adult can provide guidance on proper form, monitor progress, and adjust the exercise program as needed to prevent injury and promote progress.
In summary, the number of push-ups a 10-year-old should do depends on numerous factors and there isn’t a one-size-fits-all answer to the question.
That’s all for this article, but how many push-ups should a 11 year old do?
Hope this helped!
I’ve been in the fitness and strength training industry for nearly a decade. In that time, I’ve gained 30 pounds of muscle, written hundreds of articles, and reviewed dozens of fitness supplements. As for my educational background, I’m a currently studying for my Active IQ Level 3 Diploma in Personal Training.