Why every woman should be able to do 11 push-ups

Do you remember when all the TikTokers tried to walk like a Victoria’s Secret Angel last year? this it was really the TikTok trend of 2024. TikTok has done it again. There is a new mega popular trend on TikTok: the 11 push-ups challenge. It’s getting everyone excited among the TikTokers. No stress if you can’t join in on this mega sporty trend yet. If you can’t do a single push-up –i’ve been there- I’m going to help you.

Dr. Wright on the 11 push-ups

The Mel Robbins Podcast is a podcast where Robbins (author) talks with guests about mental and physical health, in her podcast she often discusses relationships, life, the human body, and nutrition. On March 5, she posted a TikTok on her account where she talks with Dr. Vonda Wright (orthopedic sports surgeon) about women’s physical health. Robbins asks Wright about her workout routine and Wright advises everyone: every week a woman should walk at least 3 hours and do strength training twice a week. Furthermore, she mentions that every woman should be able to lift her own body weight. And last but not least, her now-famous quote: “Every woman should be able to do 11 push-ups.”

The statement caught the attention of many people and on this sound many made a video of themselves taking on the challenge. In total, nearly 50,000 TikToks have been made with this sound. The videos show how tens of thousands of people attempt the 11 push-ups. Some can’t get up after 1 push-up, others do 11 half push-ups and cheer that they’ve completed the challenge, and some can do 20 without any effort.

Why you should be able to do 11 push-ups

Why Wright specifically chooses the number 11 is not known. What is known is that if you can do 10 push-ups, it’s good for your health – it helps reduce your risk of heart disease. And if you can do 11, then you can do at least 10 comfortably. I guess that’s why this number was chosen. Furthermore, it’s good for control over your own body: You’re not only training your arms and chest muscles, but also your core. And if you can do 11 in a row, you know: this girl is strong. It even improves your fitness and strengthens your heart.

“Lift your own body weight” – Dr. Wright also says.
But why does she say this? Because it’s about autonomy: The power to carry your own body. You don’t have to be able to do a pull-up or bench press yourself right away, but a push-up is a realistic goal you can set if you want to work on this. Being strong means being free: It can literally help you out of a jam.

Why you can’t do a push-up yet

Before you think there’s something wrong with you – no worries. The fact that you can’t do a push-up yet simply means your body isn’t ready for it. And you know what? That’s totally okay. Push-ups are underratedly difficult. Your whole body has to work together: arms, shoulders, chest, and even your abdominal muscles. And if one of those links isn’t strong enough, it gets tricky.

Maybe you sit a lot at a desk, maybe you haven’t exercised in a long time, or maybe you never learned how to really use your muscles - i get it. It’s not just about strength, but also about control. Knowing how to engage your body. So if you’re thinking right now: “I collapse like a pudding as soon as I go down” – welcome to the club. You’re not alone. It’s not a sign of weakness, just the starting point.

And you know what the good news is? You can train your muscles, so run to the gym and within a few weeks you’ll be able to do it too.

How to do 11 push-ups?

Here’s a mini-guide for your first good push-ups:

1. Start with your hands directly under your shoulders, keep your fingers slightly spread and put pressure on your whole hand, not just on your mouse (the part of your palm next to your thumb). If your hands aren’t positioned correctly, it can put extra pressure on your arms and you won’t be working optimally. Place them firmly, not too far apart, but also not too close together.
2. Engage your abdominal muscles (pull your navel towards your spine). Your forearms shouldn’t take all the load, your core also plays a big role. By engaging your abdominal muscles, you stabilize your body and prevent your lower back from sagging.
3. Lower yourself slowly while bending your elbows back – not outwards. Focus on your chest, not on how heavy it feels in your arms. Tap your chest just above the ground and then push yourself back up. This moment can be tough: time to come up, give it everything you’ve got. It can be difficult, but move with control. Use your chest and upper arms extra well for strength.
4. If you still find it difficult, practice first on your knees until you get stronger.
5. Train your push-ups 6 days a week and take one day off each week. Consistency is important, but rest is even more important for muscle growth.
6. Follow the schedule below for the 30-day challenge and build your strength step by step.

Source/Image: Christine Giordano|Jewelyn Butron Women’s Health