Push-ups are a fantastic exercise for a 16-year-old.
Not only are they safe and effective, but you can do them from the comfort of your home too.
(You’d be surprised how many gyms out there won’t allow 16-year-olds access!)
If you are 16, you may be wondering how many push-ups you should be able to do.
And that’s what we’re going to answer today.
How Many Push-Ups Should A 16 Year Old Do? (Short Answer)
As a 16-year-old male, you should be able to do 15-20 push-ups per set. Whereas you should be able to do 10-15 push-ups as a 16-year-old female.
This is a rough range though and keep reading to find out why.
How Many Push-Ups Should A 16 Year Old Do? (Long Answer)
I hate to break it to you, but there’s no quick answer to the number of push-ups a 16-year-old should be able to do.
There are many factors at play which we’re now going to cover in more detail.
How Often You Do Push-Ups
The saying “practise makes perfect” is true, even when it comes to push-ups.
The more often you do push-ups, the more you’ll be able to do as your chest muscles get bigger and stronger.
If you’re someone who practises push-ups 5 times a week, then you’ll likely be able to do more push-ups than someone who only does them once a week.
How Heavy You Are
You push between 60%-70% of your total bodyweight when doing push-ups.
So, the heavier you are, the more weight you have to push.
(This explains why push-ups are more difficult if you are heavier.)
If you’re a heavy person, then you’ll likely be able to do less push-ups than a lighter person.
How Fast You Do Push-Ups
The tempo of your push-ups plays an important role too.
The slower you do push-ups, the more tension your muscles are under per rep which makes them harder. The result being, you’ll be able to do less push-ups.
On the other hand, if you do fast push-ups, you’ll be able to crank out more.
Men typically have more upper body strength than women.
Therefore a 16-year-old male will likely be able to more push-ups than a 16-year-old female.
How Strong You Are
Now for a more obvious factor – your strength!
It’s a fact that some people are naturally stronger than others.
If you’re a naturally strong person, you’ll likely be able to do more push-ups than someone who’s naturally weaker.
The Push-Up Type
Another important consideration is the push-up variation you’re doing.
Whereas regular push-ups and incline push-ups tend to be easier.
Obviously, the harder the type of push-up you do, the less reps you can do.
How Many Push-Ups Should A 16 Year Old Do A Day?
As covered earlier, a 16-year-old will likely be able to do between 10-20 push-ups depending on whether they’re male or female.
If you’re a male, you should be able to do 3-5 sets of 15-20 push-ups in a day. Which gives a total of 25-100 push-ups.
If you’re a female, you should be able to do 2-4 sets of 10-15 push-ups in a day, totalling 20-60 push-ups.
Benefits of Push-Ups For 16-Year-Olds
For 16-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, 16-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, 16-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, 16-year-olds can improve their mental health and overall sense of well-being.
How To Improve Push-Up Performance For 16-Year-Olds
Here are some tips to help 16-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 16-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.
In summary, the number of push-ups a 16-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 12 year old be able to do? Or perhaps you’re wondering do push-ups stunt growth?
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.