How To Do Push-Ups Properly in Midlife

Push-Ups Properly in Midlife

‘Every woman should be able to do 11 regular push-ups,’ orthopaedic surgeon and mobility and musculoskeletal ageing expert Dr. Vonda Wright recently shared on the The Mel Robbins Podcast, explaining that the exercise is the gold standard for strength in midlife. But doing them properly without injuring yourself is ‘easier said than done’ at this age, says fitness and nutrition coach Dr. Stephanie Estima, citing the risk for ‘mid-life frozen shoulder’, which studies show women are four times more likely to experience in midlife. Gradually building up to a full push-up is essential for both nailing your technique and for yielding the biggest benefits for your upper-body strength. Here, Dr Estima shares four steps to the perfect push-up.

Here are steps to do Push-Ups Properly in Midlife

‘You’ll need to master one before moving on to the next,’ she says. ‘Depending on your fitness level, you may be able to jump in at step two, three, or even four.’

Level 1: Wall push-up

• Someone who has never done a push-up before
• Someone who is recovering from surgery and looking for a gentle modification
• Someone who struggles with good technique on other pushup variations

Technique:

1. Start by extending your arms in front of you with palms flat on wall so you know where your feet should be. Shift arms slightly lower than shoulder height.
2. Slowly bend your elbows until your face is a cm away from the wall.
3. Keep elbows tucked in so that they brush your waist as they bend.
4. Pause for a count of one in your head.
5. Slowly return to the starting position by extending your arms.
6. Repeat 20 times, three times per day.

Level 2: Coffee or dining table push-up

Who this is great for:

• Someone who is building strength after mastering wall push-ups
• Someone who needs a low-impact option that still challenges the core and upper body
• Someone who wants to improve form and control before progressing to floor push-ups

Technique:

1. Stand facing a sturdy coffee or dining table. Place your hands flat on the edge, slightly wider than shoulder-width apart.
2. Walk your feet back so your body forms a straight line from head to heels.
3. Slowly bend your elbows, lowering your chest towards the edge of the table.
4. Keep your elbows tucked in at about a 45-degree angle to your body, not flared out.
5. Pause for a count of one when your chest is just above the edge.
6. Push through your palms to return to the starting position.
7. Repeat 12-15 times, two-three sets a day.

Level 3: Floor knee push-ups

Who this is great for:

• Someone who wants to do full push-ups, but doesn’t have the strength (yet)
• Someone who has tried full push-ups in the past and the shoulder felt icky doing it
• Someone who wants to work on good technique for full push-ups

Technique:

1. With your shoulders, elbows, wrists in one line, position your body in a high plank.
2. Tuck your elbows in to the body, then lower down as these skim your waist, until your chest and nose hover above the floor.
3. Keeping elbows tucked in, return to starting position.
4. Start with ten in the morning, afternoon and evening (30 daily, and increase by five every week until you are doing 60 total, or 20, 20, 20).

Level 4: Combo toes and knees

Who this is great for:

• Someone transitioning from knee push-ups to full push-ups
• Someone building strength and endurance progressively
• Someone who wants to maintain good form while increasing difficulty

Technique:

1. Start in a high plank with hands shoulder-width apart and body in a straight line.
2. Lower your chest toward the floor with elbows at a 45-degree angle.
3. Push back up – this is the rep from your toes.
4. Drop to your knees and do the next 19 on your knees.
5. Next week, you will try two on your toes, 18 on your knees. Stay here until you can do this easily.
6. Continue increasing your toe reps and decreasing your knee reps each week (e.g. 3 on toes, 17 on knees; 4 on toes, 16 on knees). Don’t rush into it.

”According to Dr. Estima’s” final words of advice? ‘This might take you a year to work through. And that’s perfectly normal and expected. Patience is a virtue.’

You can also check on how many you should in a Day