Health

"Every woman should do 11 push-ups" - Why is this TikTok trend important?

"Every woman should do 11 push-ups" - Why is this TikTok trend
TikTok/@andreventurrr TikTok/@leonimriexx

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?

"Every woman should do 11 push-ups" - Why is this TikTok trend

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

"Every woman should do 11 push-ups" - Why is this TikTok trend
TikTok/@iamchayawright

- 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.

Suggested articles:

Sources: Bustle, Deb Simpson

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