Latest news with #TheMelRobbinsPodcast
Hamilton Spectator
19-07-2025
- Entertainment
- Hamilton Spectator
Summer reads: Hamilton Public Library's 10 most requested books
Summer is the best time to sit under the sun and enjoy reading a book of choice. Hamilton Public Library has plenty of options, but some books are in more high-demand than others. While a self-help book tops the list, readers are largely vying for mystery, thriller and romance novels. Here is a list of the most sought-after books this summer. Want to read one of the books listed? The library has express copies, which cannot be put on hold, available for browsing and borrowing in-branch. Check the status of a book at or peruse the library's list of hidden gems . This Mel Robbins self-help book will be flying off the shelves for some time, with a whopping 436 holds on the 76 copies available across the city's public libraries as of July 10. The New York Times bestselling author also hosts and gives advice on 'The Mel Robbins Podcast.' Her new 336-page book is a 'step-by-step guide to stop letting other people's opinions, drama and judgement impact your life,' according to an excerpt from Robbins' website . Despite being released in December 2024, the book tops Amazon's most sold and read charts and the New York Times' Best Sellers list for Advice, How-To and Miscellaneous . Robbins' daughter, Sawyer Robbins, co-authored the book. 'One Golden Summer' by Carley Fortune. The Toronto award-winning journalist, editor and author Carley Fortune's 'One Golden Summer' makes runner-up. Released in May 2025, the library's 70 copies are under 299 holds. The 400-page romance novel follows a photographer named Alice who ends up back at a cottage town with her injured grandma for the summer. There, she begins to fall for a man from her teenage years. 'The Women' by Kristin Hannah. Kristin Hannah's 'The Women' follows a woman who joins the army nurse corps in the Vietnam War in 1965. The novel reflects on friendships and patriotism. The 480-page book has 281 holds on 81 copies at local libraries. It was released in February 2024. Hannah is also the author of 'The Nightingale' and 'The Four Winds.' 'Great Big Beautiful Life' by Emily Henry. Emily Henry's 'Great Big Beautiful Life' is about two writers who compete to tell the 'larger-than-life' story of a woman claiming to be Margaret Ives, an heiress, former tabloid princess and daughter of a scandalous family. Henry also authored 'Book Lovers,' 'People We Meet on Vacation,' and 'Beach Read.' The 432-page book was released in April 2025. There are 277 holds on 73 Hamilton Public Library copies. The chilling novel 'Don't Let Him In' is an Amazon suspense read bestseller that follows three women plunged into lies and secrets after an unexpected death. The book's author, Lisa Jewell, is a British creator of other books, including the 'Ralph's Party' series and 'Thirtynothing.' The 368-page book was published in June 2025 and has 272 holds on 50 copies from Hamilton libraries. Taylor Jenkins Reid's 'Atmosphere: A Love Story' is a novel about love and life set in a 1980s space shuttle program. The 352-page book was released in June 2025. It has 257 holds on 55 copies from Hamilton Public Library. Reid has also authored 'The Seven Husbands of Evelyn Hugo' and 'Daisy Jones and The Six.' 'Broken Country' by Clare Leslie Hall. The romance-thriller 'Broken Country' is about a woman living on a sheep farm with her husband when her first love returns with his son. Novelist and journalist Clare Leslie Hall authored the 320-page novel, which was released in March 2025. It has 238 holds on 48 copies from local libraries. Fredrik Backman's 'My Friends' is about friendship, grief and the power of art. The book follows the main character, Louisa, who is on a mission to find the three figures in a painting. Backman also authored 'A Man Called Ove.' The 448-page novel 'My Friends' was published in May 2025. Forty-eight copies are under 223 holds at Hamilton Public Library. 'Nightshade' by Michael Connelly. Michael Connelly's 'Nightshade' is the first in a series. The novel is about a Los Angeles County sheriff who responds to a body found at the bottom of a harbour and uncovers hidden truths. The book, released in May 2025, tops Amazon's most gifted in police procedurals list. The 352-page book has 203 holds on 50 Hamilton Public Library copies. Freida McFadden's 'The Tenant' is a mystery thriller about revenge, privilege and secrets. The book is about a Manhattan-based marketing VP whose life goes downhill after being fired and renting out a space to cover bills. The 368-page read was released in May 2025. McFadden is an American physician specializing in brain injury who also authored 'The Housemaid,' 'The Coworker' and 'Never Lie.' Hamilton Public Library's 50 copies are under 189 holds. Cheyenne Bholla is a reporter at The Hamilton Spectator. cbholla@ .
Yahoo
08-07-2025
- Health
- Yahoo
'I Did 10 Push-Ups Every Day For A Month. These 5 Changes Surprised Me The Most.'
Push-ups always came easy to me. In my 20s and 30s, I could crank out more than 30 a day if I wanted to, and I loved how strong they made me feel. But the other day, when I went to do a set of 10 push-ups, I was shocked to realize how hard they had become. At 41, I could barely get through two full push-ups. As a physical therapist, mom and lifelong athlete, I was determined to reclaim my strength. The truth is: I wasn't shocked. I know that muscle strength can decrease as women age due to numerous factors including hormonal changes that occur during menopause, but I also know that muscle can always be rebuilt. While humbled by my sudden realization that my upper body strength had decreased, I was also emboldened by a new challenge. Download our exclusive push-up PDF training plan According to Vonda Wright, MD, an orthopaedic surgeon and mobility and musculoskeletal aging expert featured on The Mel Robbins Podcast: 'Every woman should be able to do 11 regular push-ups' for overall health and longevity. This comment got people (and women in particular) buzzing over push-ups. Of course, any amount of push-ups is a great start, and better than none! But I love a fitness goal and knew I could get there. My plan? Commit to 10 push-ups every day for 30 days. My goal? Do 11 full push-ups by the end. While I am happy to say I accomplished my goal, what I gained from this challenge turned out to be completely different from what I expected. Before starting this challenge, I assumed I'd make incremental progress that would turn into easy push-ups by the end. But my progress wasn't linear. While some things improved quickly, I was surprised how long it took to really rebuild my strength. Here, my most noticeable benefits from doing daily push-ups: The truth? This challenge was harder—and stayed hard—longer than I expected. It takes weeks to build muscle, and one important part of muscle growth is allowing time for recovery. In a 30-day challenge, you miss out on the 48-72 hrs of recovery time that allows for physiological adaptations to occur. This can get in the way of making strength gains. The first couple of weeks were the hardest. I did a lot of modifying to account for this. By week three, I started to feel stronger. I noticed improvements not just in my ability to do the 10 daily push-ups, which were easier on some days compared to others, but in my ability to do just about anything else. The strength gains transferred into my lifts, my core workouts, and my daily life. One area of my body that has changed since turning 40 is my upper body muscle definition and tone. Tone that once took little effort to maintain, now takes regular training to achieve. But this push-up challenge gave me almost instant improvement. By week two, my chest, shoulders and arms looked more toned and trim. I could tell my body was responding. Any woman who has had a baby and carried a child for months or years knows that your posture can be impacted by motherhood. After all the physical changes of pregnancy and postpartum, then caring for a small child who is often located below eye level, we tend to spend more time than ever hunched and rounded forward. Undoing this and building the muscle strength to return to a strong upright posture takes time. Even after working on this for years, I realized that the push-up challenge quickly improved my posture. Holding myself upright felt more effortless and natural than it had in years, and I noticed much better endurance maintaining this upright positioning throughout the day. After a couple of weeks of daily push-ups, I noticed the gains transferred into other workouts. Whether I was going for a run, joining a yoga class or lifting at the gym, I started to feel more weightless and energized. I even increased the amount of weight I was lifting for the first time in months. My body felt stronger and more stable. Daily push-ups seemed to give me a full-body boost. I've always been proud of what my body can do, especially as a mom. But it was hard to accept losing some of the strength that I associated with my identity for so long. While motherhood softened me in some ways, it also made me stronger in other ways. Not being able to do 10 push-ups was a reality check I didn't want, but maybe one I needed. As a woman in my 40s, I've learned that being strong is no longer free—you have to put in the work to maintain and build muscle. Between the improved muscle tone, increased strength and better posture, I found myself standing taller and feeling empowered. The way I used to feel. There's something about being able to do 10 full push-ups that just makes me feel like me. In many ways, this challenge brought me back to myself. It gave me a confidence boost that I didn't know I needed. It reminded me that, more than ever, my physical strength will be determined by what I do. I'm ready to put in the work. We all have good days and bad days due to a slew of factors ranging from hormonal cycles to stress to sleep, so I had to implement strategies to succeed at this challenge. For starters, I was determined to do the 10 reps every single day, no matter what. But I determined early on that a 'push-up' could be any of five varieties of a push-up. I started with knee push-ups. Some days I reverted to incline push-ups when I was fatigued or my wrists hurt, and a couple times after a run, I did five full and five modified push-ups. The key was for me to get through 10 push-ups in any form, every day. Wall push-up Incline push-up Knee push-up Full, standard push-up Triceps push-up While I was able to succeed at doing 10 push-ups everyday for 30 days, being consistent had its challenges. Common barriers included fatigue, wrist pain (I tore several ligaments in my wrist about 10 years ago), or lack of motivation. International travel, a college reunion, and several long travels days could have gotten in the way, but here is how I overcame these obstacles: Modify. There were two or three days when I realized I hadn't done my push-ups yet while I was brushing my teeth. As soon as I was done, I put my hands on the edge of my bathtub and got 10 incline push-ups done before bed. The takeaway: There is always time, and a place, to do 10 push-ups. It takes less than 30 seconds! Just be creative. Pair them with workouts you already love. My favorite form of exercise is running. To make sure I didn't forget my push-ups, I always finished a run with one to two sets of 10 push-ups. Interestingly, I always felt strongest when I paired them with other workouts. The takeaway: Pair your push-ups with a workout and see if it helps you crank out an extra set. Do them anywhere. Thankfully, no matter where you go, all you need is a floor, wall or bench to complete a push-up. The ability to do them anywhere, without equipment, allowed for some creative improvised push-ups but helped me get the job done. The takeaway: If you're thinking about doing your daily push-ups, do them right when they're top of mind. No need to wait for perfect conditions. commit. Whether you're feeling too tired, unmotivated, or just not in the mood, committing to a challenge will help motivate you to stick with it. If you're feeling any of these things, keep it simple and light – use a wall to do your 10 push-ups or break them up into two sets of five. And here's a secret: You'll always feel glad that you did them. The takeaway: Commit to yourself, or do the challenge with a buddy, and you will find yourself with more motivation and fewer excuses. Of course, if you experience an illness, injury or any other type of medical event, you should always listen to your body and put your health first. If you experience wrist pain, try wall or incline push-ups which put less pressure on your wrists, or consider doing your push-ups while holding dumbbells on the floor. In push-ups, and in life, progress isn't always linear. Some days I felt strong while others were a grind. But showing up daily – no matter how the reps looked – was empowering. I was reminded that building strength from one activity can have benefits that translate far beyond that movement. I was also reminded that consistency, not perfection, is what actually drives results. There are plenty of reasons why push-ups are one of the best bodyweight exercises you can do. For starters, they are weight-bearing, which is so important for building and maintaining bone in the wrists and arms—one of the most likely body regions to fracture as we age. One in two women over 50 will break a bone due to osteoporosis, so the earlier you build bone, the better. Research shows that doing push-ups regularly can even have a positive impact on your cardiovascular health. Lastly, push-ups work the entire body, especially the muscles of the shoulder blades, arms and core. By strengthening these muscles in a way that mimics how your body naturally uses them (pushing a heavy door, supporting your body when you are climbing out of the pool, etc.), you are setting your body up for success and independence now and for decades to come. By day 30 of my push-up challenge, I felt stronger physically and mentally. I decided to take a week or two off from push-ups to recover, only to realize I missed push-ups. Much to my surprise, I found myself craving them and how they made me feel. Even though the challenge is over, I am going to continue to do 10 push-ups regularly. I am doing them for the athlete I was, the person I am now, and the version of myself I want to be when I'm older. And I encourage every woman to do the same. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Hindustan Times
26-06-2025
- Health
- Hindustan Times
Harvard trained physician shares top 4 metabolism boosting hacks: Can drinking cold water actually help you burn fat?
In the January 2 episode of The Mel Robbins Podcast, Dr William Li, Harvard-trained physician, scientist, and author, shared that drinking cold water can contribute to weight loss by slightly increasing calorie burn during digestion as the body warms the water to body temperature. Also read | You are what you digest: Know how gut health affects everything, from mood to metabolism As per the doctor, having 'cold water can actually help your burn down body fat by increasing your metabolism'. (Freepik) When asked to share 'top 4 metabolism boosting hacks' for people who want to lose weight, Dr Li said, 'It is going to be a lot easier than you think.' He went on to explain: 'First, for your beverages, don't drink anything except coffee, tea, or water. Now, I drink coffee all day long. Don't put dairy milk in it. You can use nut milk. Dairy contains saturated fats, but more importantly, those saturated fats bind to the good bioactive in coffee and tea. And then you don't actually absorb them, and they kind of get flushed down your system. And by the way, even water, cold water can actually help your burn down body fat by increasing your metabolism.' Dr Li added, 'You know why? Because cold water, in the core of your stomach, the core temperature, triggers your brown fat. 'Oh it is cold, I must be hibernating. Let's go ahead fire up that brown fat'. So, you will start to burn down some extra body fat just by drinking cold water.' He also listed some other tips, which included: ⦿ Cut down on ultra-processed foods and swap them with plant-based foods. ⦿ Eat until you are satisfied and not full: eat slowly and pay attention to your body's signals. ⦿ Get in motion. Food alone is good, but food plus exercise is really good. What else do you need to know? Some people believe that drinking cold water is a bad habit that can harm your long-term health. However, according to a March 2023 report on there's no evidence that drinking cold water is bad for your health. But the report added that there are some health conditions that drinking cold water can aggravate as drinking cold water was linked with triggering migraine in people who already experience migraine, per a 2001 study published in PubMed. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Yahoo
21-05-2025
- Entertainment
- Yahoo
I went to Mel Robbins's Let Them tour to speak with fans — then one of them invited me in
New Yorkers had places to be last Friday. Many were headed to Madison Square Garden to watch the Knicks knock the Boston Celtics out of the NBA playoffs, while others were going to Yankee Stadium for the Subway Series to witness the return of Juan Soto. There were some heading to Broadway to see George Clooney and others to catch Jake Gyllenhaal. Then there were the people heading to the Beacon Theatre to see self-improvement author and motivational speaker Mel Robbins. I was one of them — except I wasn't. Robbins, a former lawyer who hosts The Mel Robbins Podcast, was on tour promoting her uber bestselling book The Let Them Theory, which came out last December. I showed up an hour and 45 minutes before the start of the show without a ticket or any understanding of how to practice Robbins's teachings myself. My plan was to talk to her biggest fans to understand the frenzy behind Robbins's burgeoning media empire. 'It's like Taylor Swift basically,' a 27-year-old Long Islander named Kaitlin told me. She bought two tickets at face value back in January when they were first released as a gift for her mom, Karen, 56, for Mother's Day. 'We listen to her together and we share episodes back and forth,' Kaitlin added before the mother-daughter duo flashed their matching friendship bracelets that spell out 'let them' in beads. They're toward the front of a crowd stretching three-quarters of a city block. Waiting on line, they made friends with Lisa Rosenblatt, a 70-year-old from Mineola, N.Y., who I also spoke with. 'I saw Mel Robbins when she had her CBS TV show about eight years ago. You felt like you were in her living room,' Rosenblatt said of Robbins's appeal. 'I read all her books, listen to the podcast daily and I feel like she's my friend.' She then pulled out her copy of The Let Them Theory with over a dozen Post-it flags hanging out from the pages she's marked up. Kayla, a 24-year-old from Lehigh Valley, Pa., also feels that personal connection to Robbins. 'Mel has gotten me through a lot of hard days,' Kayla admits. 'She's really helped me value myself as a person more.' Her 23-year-old Long Island bestie Hannah agrees: 'She puts everything into perspective.' Like Karen and Kaitlin, the mother-daughter duo, they also share episodes back and forth. 'Mel Robbins is our love language,' said Hannah. Another group of friends in their 60s hop into the back of the line at its longest. Their excitement to keep up with it as people start entering the venue means we're walking and talking. 'There's a lot of talking heads but when Mel speaks, it's plainspoken and I find it accessible and her delivery just makes sense. The 'let them' theory sounds so simple and yet, in our age group, damn we should have thought about this 30 years ago,' one of them said to me. Another agrees that Robbins makes a listener 'feel very comfortable,' although she's only been looped into the podcaster's content by the friend beside her. 'She's bringing me to Mel Robbins because she thinks I need a lot of help.' The 'let them' theory is what inspired many members of the sold-out crowd that night. The phrase, popularized by Robbins, is a cornerstone of the book bearing the same name, which has sold 5 million copies in just five months. The two words have become a declaration of boundary setting that reminds individuals to prioritize their own dreams, happiness and goals over those of the people around them. The theory, she wrote, 'will set you free from the exhausting cycle of trying to manage everything and everyone around you.' She's written two other books — The 5 Second Rule and The High 5 Habit — which have inspired her followers to rely on a 5, 4, 3, 2, 1 countdown to make a life-altering decision or give themselves a high-five in the mirror every morning to keep themselves going. She also has The Mel Robbins Podcast, which, according to SiriusXM, has more than 188 million streams and downloads globally and sits at the top of the charts week after week. I am not one of Robbins's rabid fans. I've come across her videos on TikTok but have only listened to her as a guest on one podcast. My plan for the evening was to speak with attendees before they filed in because actually getting in the theater was out of my budget: Resale on Ticketmaster was up to $1,058, prices I've seen for the likes of Taylor Swift's Eras tour and Beyoncé's current Cowboy Carter tour. But that all changed when I met Peggy Carroll, a 63-year-old from North Carolina. She approached me and asked if I needed a ticket, explaining that she had an extra she was trying to give away. 'I paid over $400 for it and it'd be a shame to go to waste,' she said. Carroll flew into New York that day and was leaving the next morning. 'This was the closest show,' she said of Robbins's tour, which also appeared in Boston, Chicago and Toronto. 'My son was coming with me but then he couldn't because of work stuff,' so she ended up making the trip alone. But, she wasn't really alone because she found me. 'You were supposed to be here with me,' she said, like it was meant to be. As we entered the venue, we were handed bright green tote bags with Robbins's tour logo on them and a book inside. I urged Carroll to take mine to bring back to her 31-year-old son who was 'bummed' to miss the event. 'No, no. You're going to need it,' she instructed. I looked in and saw a notebook that I thought I'd use only for my reporting notes once we were in our fifth-row seats. Carroll paid $499 per ticket on the day they were released but would have paid almost anything. She's disappointed to have skipped out on buying merchandise on site — like $45 T-shirts and $100 sweatshirts — because the line was wrapped around the entirety of the theater's main floor. As I headed into the women's bathroom, I saw that another attendee had already changed into her 'Let Them' shirt. Carroll would order something online later. We spent nearly an hour chatting in our seats before the show began (Robbins appeared at 8 p.m.). Carroll told me about converting her family and friends into fans of Robbins and showed me her Instagram explore page, which exclusively suggested Robbins's content to her. She shared photos of her daughter's wedding one year ago and her granddaughter's second birthday party happening that same day. She asked me about my life, my career and my relationship, exuding joy over it all as if she were an aunt relishing in my success and happiness. The energy in the room around us began to swell as the 2,894 seats of the venue filled up, and only intensified as an opening video played. I was ready to experience the magic of Mel Robbins — or so I thought. Nothing could have prepared me for the screams of thousands of women, from 20-somethings to 70-somethings, who were all up on their feet for Robbins's entrance, which included bright lights, loud music and lots of jumping from Robbins onstage. Over the next hour and 50-something minutes, she was meant to change my life. Robbins put on one hell of a show. She started by telling the crowd a bit about her upbringing, her marriage and starting a family — all context that was necessary for me but seemed to be known by most others. She shared her rock-bottom moments and how they became the spark for the practices that have ultimately made her famous — the 5 Second Rule and, of course, the 'let them' theory — sprinkling humor and humility throughout. Her 26-year-old daughter Sawyer was brought onstage to discuss her own journey to becoming her mother's coauthor for the latest and most notable book. They reenacted the ways that the 'let them' theory changed their relationship in an effort to assure that it works in practice. Her other daughter, Kendall, popped in toward the end to share her own experience with imposter syndrome and comparison, before singing an original song (a performance I wasn't expecting but loved). The grand finale was something out of America's Got Talent, mimicking the golden buzzer with a great splash of gold confetti as Robbins delivered her final line. 'I believe in your ability to create a better life. Now, go do it!' Before the confetti settled onto the ground, a line of VIP ticket holders appeared in the aisle beside us, waiting for their chance to take a photo with Robbins. Carroll joked that she was sorry she didn't pay for the VIP perks and I wouldn't have the chance to meet Robbins that evening. But truthfully, I didn't care too much about that — I felt like I had already met the people that impacted me most that night. The women I met in line who welcomed an outsider with open arms, the best friends sitting beside me tearing up and supporting one another through the show, the person who threw up their hand to show off a 'Let Them' tattoo, and the husband who sat with his wife just in front of me watching her experience what was sure to be her bucket list moment. And, of course, Carroll. We walked out onto the Upper West Side streets together with our green tote bags in hand — mine carrying a notebook that had just two pages filled, one with notes for this story and another with thoughts inspired by Robbins's presentation — discussing the magic of the show for just a moment before reflecting on the real magic of the night, which was encountering each other. 'Kerry, it was GREAT to meet you and I know it was meant to be! THANK YOU for joining me and for making the night even more special!' Carroll texted me later that evening. 'A gift to have met you tonight!! And remember..... 'Let Them.'' Days later and I have yet to tune in to Robbins's podcast, I haven't run to purchase her book (although I'm interested in reading it) and I don't think I've even shared much of the show with friends. What I have talked about is the woman who approached me, took me under her wing and shared something so personal to her with a complete stranger. And maybe that was the whole point of the evening — to let things unfold, let people surprise me and maybe even let them change me too. I wasn't going to pay over $1,000 for the ticket myself, but my 'let them' experience was unexpectedly priceless.
New York Post
16-05-2025
- Health
- New York Post
This single gym move can tell you so much about your health, including your bones — you don't need any equipment
Drop and give me … 11? A now-viral clip from The Mel Robbins Podcast recently sparked a sweaty social media challenge after orthopedic surgeon and longevity guru Dr. Vonda Wright declared that every woman should be able to crank out 11 full push-ups — chest to floor, no knees allowed. The challenge quickly took off on social media, with thousands of women posting their attempts. Some nailed all 11, while others — including Robbins herself — didn't make it past a few reps. 4 Mel Robbins, right, is a best-selling author and motivational speaker. YouTube/Mel Robbins They're in good company. A nationwide poll found that more than half of US adults can't do 10 push-ups in a row, and over a third struggle to get through five without stopping. The Post spoke to Dr. Michael Swartzon, a sports medicine physician with Baptist Health Orthopedic Care, who broke down what push-up strength reveals about your health, whether 11 really is the magic number and how to nail the perfect form. The perks of a push-up Push-ups aren't just an upper-body exercise — they work the chest, shoulders, triceps, core and even legs, making them a powerhouse full-body move. 'Push-ups are an important exercise for both men and women,' Swartzon said. 'Engaging in functional fitness can enhance posture, reduce the risk of injury, improve bone density and boost cardiovascular health.' 4 Push-ups are an efficient and effective exercise for both men and women. Flamingo Images – For women, Swartzon said push-ups are especially important for building muscular endurance, protecting joints and strengthening bones — all crucial for staying mobile and independent with age. They also help ward off osteoporosis, a condition where bones become weak and brittle, raising the risk of fractures. Older women are especially vulnerable, making push-ups even more essential. How do push-ups reflect your fitness? 'They serve as a fitness indicator for everyone,' Swartzon said. 'Push-up performance is an indicator of upper body strength, core stability, endurance, and shoulder girdle integrity.' Because they're a weight-bearing move done in a closed kinetic chain — where hands stay planted on the ground between reps — they also reveal a lot about your overall bone and joint health, he explained. Should all women be able to do 11 push-ups? 'Completing 11 proper push-ups can reflect a foundation of upper body strength, core stability and neuromuscular coordination,' Swartzon said. 4 Your push-up goals should change with age. NDABCREATIVITY – But hitting that benchmark isn't the end-all, be-all. 'The number of push-ups is less important than setting a meaningful goal,' Swartzon said. 'The focus should be on self-improvement rather than 11 push-ups performed.' A smarter approach, he said, is to tailor your push-up goals to your age, sex and fitness level. 'Push-up performance naturally varies with age in both women and men,' Swartzon said. 'Both muscle mass and bone density decline as we age, so what's 'good' for a 20-30-year-old may not be realistic or necessary for someone in their 60s.' He pointed to benchmarks from groups like the American College of Sports Medicine, which set age-based targets — including a range of 3 to 24 push-ups for women in their 30s. How to do a push-up 'Proper form is essential for maximizing benefits and preventing injury,' Swartzon said. 4 Push-ups can help people stay strong, mobile and independent with age. Nestor – Start in a plank position, keeping a straight line from your head to heels, with your hands slightly wider than shoulder-width apart and palms flat on the floor. Engage your core and glutes, then lower your chest until it's just above the floor, keeping your elbows at a 45-degree angle. Push back up by extending your elbows, activating your chest, triceps, and shoulders. And don't forget: 'Quality is much more important than quantity,' Swartzon stressed. He noted that common mistakes to avoid include sagging hips, flaring elbows, not going low enough, dropping your neck and rushing through the movement, he advised.
