Push-ups are the perfect exercise for a 13-year-old.
Well, for starters, you can do them from the comfort of your home.
(Many gyms don’t allow people as young as 13 to use them! I know, it sucks.)
If you are 13, then you may be wondering how many push-ups you should be able to do.
And that’s exactly what we’re going to answer today.
How Many Push-Ups Should A 13-Year-Old Do? (Short Answer)
If you’re a 13-year-old boy, then you should be able to do between 10 – 15 push-ups each set. Whereas if you’re a 13-year-old girl, you should be able to 7 – 12 push-ups per set.
This is a very rough range though and I’m going to now explain why.
How Many Push-Ups Should A 13-Year-Old Do? (Long Answer)
Unfortunately, there’s no simple answer to the range of push-ups a 13-year-old should be able to do.
There are multiple factors at play which we’re now going to cover in more detail.
When doing push-ups, you’re lifting around 60%-70% of your total bodyweight.
In other words, the heavier you are, the more weight you have to “lift” during push-ups.
(This explains why push-ups are often harder for heavier people.)
So, if you’re quite a heavy 13-year-old, then you’ll probably be able to do less push-ups than someone who’s much lighter.
The Type of Push-Up
Another thing to consider is the type of push-up you’re doing.
“Easy” push-up variations include incline push-ups and regular push-ups.
Obviously, the harder the push-up variation, the less reps you’ll be able to do.
The Tempo of Push-Ups
Tempo is another important factor when it comes to the number of push-ups you can do.
The slower you do push-ups, the harder you’ll find them, and so the less reps you’re able to do.
(This is because your muscles are under tension for more time each rep.)
And the faster you do push-ups, the easier you’ll find them.
Now for a more obvious factor, although still as important!
It’s a fact that some people are naturally stronger than others.
If you’re genetically lucky and are naturally strong, you’ll be able to do more push-ups than someone who’s naturally weaker.
How Often You Do Push-Ups
The saying “practise makes perfect” is true and also applies to push-ups.
The more often you do push-ups, the stronger you get and the more you’re able to do.
If you’re someone who does push-ups 4 times a week, over a few months, you’ll likely be able to do more push-ups than someone who only does them once a week.
Males typically have more upper body strength than females.
I’m sorry if that offends you, but it’s a fact.
So, a 13-year-old male will typically be able to do more push-ups than a 13-year-old female.
How Many Push-Ups Should A 13-Year-Old Do A Day?
As covered earlier, a 13-year-old should be able to do anywhere between 7-15 push-ups depending on whether they’re a boy or a girl.
If you’re a boy, you should be able to do 3-5 sets of 10-15 push-ups in a day. So, a total of 30-75 push-ups.
If you’re a girl, you should be able to do 1-3 sets of 7-12 push-ups in a day. So, a total of 7-36 push-ups.
Benefits of Push-Ups For 13-Year-Olds
For 13-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, 13-year-olds can improve their overall muscular endurance and strength.
Many teenagers 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, 13-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, 13-year-olds can improve their mental health and overall sense of well-being.
How To Improve Push-Up Performance For 13-Year-Olds
Here are some tips to help 13-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 13-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 13-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 you may be thinking why are your lats sore after push-ups?
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.