Taken from #FitTok, an orthopedic surgeon and longevity expert said that every woman should be able to do at least 11 regular push-ups, not with her knees on the ground.
This challenge has gone viral on TikTok, where users try to do 11 push-ups. Some can't even manage one, while others do it without a problem.
This has opened the discussion: Why are pumps important and how can we improve?
Why are pumps important?
According to trainer Deb Simpson, push-ups are one of the best exercises for the body. They include:
- Chest, arms and core (back muscles).
- Shoulder stability and mobility.
- Strengthening bones (bodyweight exercise).
- The ability to get up off the ground - a vital skill as you age.
- Pumps increase not only physical strength, but also self-confidence.
How to make a pump properly
- Start from the plank position (hands below shoulders).
- Place your feet slightly wider than hip width.
- Keep your elbows close to your body.
- Strengthen your core and keep your body straight.
- Squat down with control until your chest is close to the ground.
- Push with your palms to stand up.
This is done in repetition (rep).
How to do more pumps
If you still can't do a full pump:
- Start with incline push-ups (with your hands on an elevated surface like a table or box).
- Do 2–3 sets of 6–10 repetitions several times a week.
- Gradually lower the surface height until you switch to regular pumps.
- Add exercises like planks to strengthen your core.
Simpson says some go from 0 to 11 pumps within 6 weeks, but every body has its own rhythm.
Why exactly 11 pumps?
There's no scientific reason for the number 11 — it just sounds like a bit more of a challenge than "10." But according to the Mayo Clinic, for women:
- In your 20s, the target should be around 20 pumps.
- In the 30s, about 19 pumps.
Additional advice from Dr. Wright
- Lift heavy weights at least twice a week (weight that you can lift 4–6 times before you get tired).
- Walk 3 hours a week at a brisk pace (can be broken up into 45-minute sessions).
If pushups don't suit you, try other exercises like deadlifts or any other form of strengthening that suits your body.
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Sources: Bustle, Deb Simpson
