Push-Ups & Heart Health: Why This Simple Test Could Save Your Life
We’ve been told for decades that the key to heart health is hidden in expensive equipment, fancy gym memberships, and annual stress tests.
But what if the most powerful predictor of your long-term cardiovascular health is something you can do on the floor of your living room — right now?
A 2019 study out of Harvard T.H. Chan School of Public Health shook things up with this finding:
Men who could perform more than 40 push-ups had a 96% lower risk of cardiovascular disease events over 10 years than men who could do fewer than 10.
Let that sink in.
Not 10,000 steps.
Not a treadmill test.
Just push-ups.
The Study: Strength Meets Survival
Researchers studied over 1,100 active male firefighters (average age ~39). They tracked their health for 10 years and compared their baseline push-up capacity to cardiovascular events like heart attacks and strokes.
Here’s what they found:
All but one of the CVD events occurred in men who could do 40 or fewer push-ups.
Push-up performance outperformed treadmill endurance in predicting long-term heart health.
Push-up capacity could be a low-cost, no-tech way to screen cardiovascular risk in active men.
Think about that.
Your ability to push your body off the ground isn’t just about pride or performance. It’s a measure of life expectancy.
Why It Matters to HERD 53
At HERD 53, we don’t train for the mirror. We train for life.
We train to show up for our families, to wake up with energy, to move with confidence — and yeah, to not drop dead from a heart attack because we let ourselves fall apart after 40.
Push-ups are:
Scalable (start from an incline if needed)
Accessible (no gear, no gym, no excuses)
Comprehensive (strength + endurance + control)
Measurable (you always know where you stand)
They’re also a powerful baseline test. Not just for your strength, but for your heart.
Challenge for You
Where are you today?
Drop down. Do as many clean push-ups as you can in a row. No rush. Full range. Stop before form breaks.
Write that number down.
Then commit to building on it — two, three, four days a week. Focus on form, tempo, consistency.
In 4 weeks, retest.
Your goal isn’t perfection. It’s progress.How to Get Started (Without Overcomplicating It)
3 to 4 workouts per week
Choose 3 to 5 movements
Perform 2 to 3 rounds
Focus on slow, controlled reps
Track your progress with a notebook or tracker
That’s it. Don’t overthink it. Just move.
Want to Know What’s Good?
Here’s a quick baseline, adapted from the research and adjusted for the real world:
Can’t hit those numbers yet? Doesn’t matter.
You’re in HERD 53 now. That means we don’t judge the starting line — we celebrate the finish line.
Can’t hit those numbers yet? Doesn’t matter.
You’re in HERD 53 now. That means we don’t judge the starting line — we celebrate the finish line.
Next Step: Your Push-Up Plan
✅ If you haven’t already, download the Free 4-Week Starter Pack — it’s built to help guys just like you get moving with bodyweight strength, including push-up regressions and progressions.
👉 Download the Free 4-Week Comeback Blueprint
And stay tuned — the HERD 53 Facebook group is coming, where we’ll track our progress, build momentum, and keep each other accountable.
