Why 11 push-ups may be one of the most honest measures of real-life strength—and how a new 7-day challenge is helping women build it.

For years, women have been told that strength looks a certain way—sculpted arms, toned abs, a specific number on a dumbbell rack. But real strength, the kind that supports you in everyday life, is much quieter. It shows up when you trip and catch yourself. When you get up off the floor without thinking twice. When you carry groceries, lift a child, or move through the world feeling capable instead of cautious.

One of the simplest ways to assess that kind of strength? Push-ups.

It’s not the flashiest answer, and it’s certainly not the one most people hope to hear. But upper-body strength plays a critical role in how we age, how we recover, and how safely we move through life. It supports balance, stability, and independence—especially as the years go on.

There’s science behind this, too. Research from Harvard Medical School found that being able to complete 11 push-ups is a strong indicator of overall muscular strength and cardiovascular health. The idea later resurfaced on the Mel Robbins Podcast in an interview with Dr. Vonda Wright, MD, where its appeal was clear: no equipment, no gym membership, no complicated testing. Just your body, doing honest work.

Push-ups don’t allow for shortcuts. They demand upper-body strength, core engagement, shoulder stability, and a level of mental focus. They show you exactly where you are—not where you think you should be. And that honesty is what makes them such a powerful metric.

Why We’re Focusing on 11 Push-Ups This Month

For the PRETTY GIRLS SWEAT community, the number 11 holds special significance. Founded in 2011, the brand has long associated the number with strength, alignment, and intentional living. It shows up throughout its programming, content, and products as a reminder that consistency—not perfection—is what creates change.

That’s why this month’s 11 Push-Ups Challenge exists.

Rather than framing push-ups as a pass-or-fail test, the challenge invites women to meet themselves where they are and build strength intentionally over seven days. The goal isn’t to perform flawlessly—it’s to become more aware of your body, your capacity, and your progress.

And yes, modified push-ups absolutely count.

How the Challenge Works: Building Strength Progressively

Every strong woman starts somewhere. The challenge is designed to honor progression over comparison:

• Wall push-ups help establish form and control while standing upright
• Incline push-ups (using a bench, chair, or couch) reduce load while building real strength
• Knee push-ups remain highly effective and require full-body engagement
• Toe push-ups come later, when your body is ready

Participants are encouraged to practice daily, move with intention, and track how strength builds—not just physically, but mentally.

Why This Kind of Strength Matters More Than We Realize

Upper-body strength isn’t about aesthetics. It’s about safety. It’s about independence. It’s about trusting your body to support you when it matters most.

If you fall, strength helps you get back up.
If you slip, it helps you brace.
If you need to push, pull, hold, or carry your own body weight, strength is what shows up.

As we age, those moments become more important—not less.

The 11 Push-Ups Challenge isn’t about proving anything to anyone else. It’s about building a body you can rely on. One that supports you in everyday moments and unexpected ones alike.

WORKOUT

If you’re curious where your strength stands—or you’re ready to build it in a simple, supportive way—the 11 Push-Ups Challenge is an invitation to start.

*Take breaks where necessary.

*Consult your physician before beginning any exercise or workout program. And don’t forget to stretch before and after your workouts.

Start where you are. Modify as needed. Keep going.

That’s how real strength is built. Comment and let us know if you’re in!

PLAYLIST

Want a little extra motivation while you take on the challenge? Press play on our weekly playlist, PRETTY GIRLS SWEAT Mondays — a curated mix of feel-good, high-energy tracks updated every Monday to fuel your fitness journey. Whether you’re knocking out push-ups, heading out for a walk, or moving through your workout at home, this playlist is always available to meet you where you are and keep you going, one rep and one step at a time.

Want more 7-day challenges like this? PGS loves finding ways to make fitness fun, affordable, and accessible for busy women so they can look and feel their best. 

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