30 push-ups a day: what they do – and what a Harvard study shows

Are 30 push-ups a day “brilliant or ruinous” for your fitness? Physician Dr Dr Tobias Weigl explores the question in a video on his DoktorWeigl channel. Push-ups are one of the oldest strength exercises – and a surprisingly telling one.

What the research shows

Researchers at the Harvard T.H. Chan School of Public Health followed 1,104 male firefighters (average age 39.6) for ten years. Those who could do more than 40 push-ups had a 96 percent lower risk of cardiovascular events than men who managed fewer than ten (JAMA Network Open, 2019). Push-up capacity even predicted risk better than a treadmill test. Importantly, the study shows an association, not proof that push-ups protect – and it does not automatically apply to women, other age groups or less active men.

Doing them right

Harvard Health advises: hold a plank with a straight back and lower until the elbows are bent at about 90 degrees – roughly two seconds down, one up. Beginners can start on their knees or against a wall or counter, with a rest day between sessions. With shoulder or wrist problems, adapt the exercise or seek medical advice.