Do We Actually Need to Be Able To Do 11 Push-Ups?

Mel Robbins has unquestionably taken over the self-improvement corner of the internet, but now there’s no scrolling past her sound bites making the rounds on #FitTok. In a now-viral clip from Robbins’ podcast episode with orthopedic sports surgeon and longevity expert Dr. Wright, Dr. Wright says all women should be able to do 11 push-ups. And we’re not talking modified, on-the-knees push-ups, but the full-on, proper chest-to-floor exercise. So naturally, it’s become an equally trending challenge where TikTok creators are getting on the floor on all fours to see if they can ace the test—it’s been proven to be harder than it looks.

For me, it’s one of those moves that you try to avoid but push through (no pun intended) anyway because you know they’re good for you (it’s a love-hate relationship). Pre-baby, I could bust out 10-12 solid ones, but now, I’m lucky if I can do two on a good day (and it appears I’m in good company). But creators like Endurance Grand did 11 like it was no big deal, sharing that she could only do two when she first started exercising. “The real reward comes when you keep pushing and keep getting better,” she said in her caption. Taking notes from Grand, I asked one of Robbins’ go-to Pilates trainers and an Alo Moves strength coach how to crush push-ups and why they’re important to incorporate into your fitness routine. Plus, what’s with the number 11? Here’s the lowdown on the 11 push-ups TikTok trend.

Experts Consulted

At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.

JADE SMITH

Jade Smith is a certified strength coach at Alo Moves and certified Wim Hof instructor based in Toronto, Canada. Through her efforts to become certified, she has built a loyal following and aims to inspire and uplift all her students. Her bright personality and fun energy will encourage you through every lift, push, and pull.

Why Are Push-Ups Important?

You might think that push-ups are just for toning the chest and triceps, but they’re essentially a moving plank, engaging the full body. “Push-ups are a foundational exercise because they strengthen multiple muscle groups at the same time, including your chest, arms, shoulders, and core,” explained Tasha Franken, a certified Pilates instructor and founder of T— F Studio (which Robbins is a member of). What’s more, they make you stronger in and outside the gym—no equipment required. “They’re a simple, yet effective move you can do anywhere, anytime, using your own body weight, helping you build functional strength that can translate into everyday life and overall fitness.” Jade Smith, a certified strength coach at Alo Moves, added that push-ups serve multiple purposes: “They mimic everyday movements, strengthen your upper body to prevent injuries, provide cardiovascular benefits, and help you feel confident and strong!”

Whether you can do one push-up or 11, push-ups aren’t telling of how “fit” or strong you are. “While push-ups can be a good indicator of upper body strength and endurance, there are many other variables and indicators of overall strength,” Franken said. “Rather than using push-ups as the only measure, think of them as just one piece of your overall fitness puzzle.” According to Smith, there are many other facets of physical health and strength that include lower body, explosiveness, balance, flexibility, etc.

Does the Number Really Matter?

Both experts agreed that there’s no magic to the number 11, and focusing less on the number and more on your personal goals is the gist of it. “While I think that having a numerical goal like 11 push-ups can be motivating, what’s most important is focusing on personal progress,” Franken emphasized. “Start wherever you are and gradually build strength at your own pace, whether with push-ups or other effective exercises. Consistency and good form matter far more than hitting a specific number.”

That said, if you’d like a general guideline or something to aspire toward, Women’s Health says to aim for 15 to 20 push-ups if you’re in your 20s, and 13 to 19, in your 30s.

How To Do a Push-Up with Proper Form

Don’t cheat yourself by doing half-ass push-ups. In other words, quickly trying to get through them by barely pushing up and down and not paying attention to your form won’t do you any good. The most common mistakes? Letting your elbows flare out and not minding your butt (AKA dipping or raising it). “Reminder that quality over quantity, always!” Franken said. “Form is key.”

Franken and Smith break down the proper push-up:

1. Start in a plank position, with your wrists directly under your shoulders, hands slightly wider than your shoulders, feet slightly apart, and body in a straight line from head to heels.
2. Engage your core, squeeze your glutes, and inhale as you slowly lower your body toward the floor until your chest nearly touches the ground, bending your elbows at about a 45-degree angle from your torso (keep your elbows close to your sides, not flared out).
3. Exhale as you push through your palms and press back up, keeping your body straight and your core engaged.

Tips to Increase Push-Up Reps

Start with modified push-ups

If you’re just starting to build strength, listen to your body and modify when necessary. Franken and Smith recommended opting for wall push-ups, incline push-ups using a bench or countertop (and gradually lowering the height of the incline as you get stronger), or kneeling push-ups (despite what Dr. Wright said). “Always start small and work your way up,” Franken said. “Do as many push-ups as you comfortably can with good form, then gradually add one or two more reps every time.

Prioritize form

“Focus on form first, then increase reps or intensity,” Smith suggested. “Always pay attention to hand placement, core engagement, and glute engagement, and move as one straight line—practice makes perfect!” 

Be consistent

Whether you’re mastering your modified push-up of choice or doing full-out push-ups from the ground, make sure to incorporate them into your routine several times a week rather than sporadically. Sticking with two to three sets of however many reps you can do with good form means building strength and endurance. “Take breaks and rest to allow your muscles adequate recovery time—strength builds during rest!” Franken added.

Incorporate other strength movements

Because push-ups work multiple muscles at once, it only makes sense that if you build the triceps, chest, and core with other strength training exercises, you’ll also improve your push-ups. “Complement your push-ups with exercises that strengthen supporting muscles, like planks, tricep dips, and chest presses,” Franken said.

ABOUT THE AUTHOR

Katherine Chang, Wellness Staff Writer

Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.

Feature graphic images credited to: Monika Kabise, Unsplash | Meg Aghamyan, Unsplash | Tuna Kohler, Dupe | Olivia Provost, Dupe | Emilia Aristi, Dupe | Katie Huber-Rhoades, Dupe | Payton Butler, Dupe