Muscular strength and endurance: Pushup test

Pushups can help you measure muscular strength and endurance. If you're just starting a fitness program, do modified pushups on your knees. If you're generally fit and able to do them, do classic pushups. Follow these steps for both types:

• Lie facedown on the floor with your elbows bent and your palms next to your shoulders.
• Keeping your back straight, push up with your arms until your arms are extended.
• Lower your body until your chin touches the floor.
• Do as many pushups as you can until you need to stop for rest.

The following counts are generally considered indicators of a good fitness level based on age and sex. If your pushup count is below the target number, the target can serve as a goal to work toward. Counts above the targets indicate better fitness.