A seemingly simple fitness challenge—doing 11 standard push-ups—has sparked viral debate online and on popular podcasts, raising questions about its scientific merit for health and longevity. The latest surge of interest comes after a U.S. orthopedic surgeon, appearing on the Mel Robbins Podcast and echoed across TikTok, declared that “every woman should be able to do 11 push-ups”—and that modified “girl push-ups” don’t count. As the challenge gains traction on Thai social media, experts caution against over-simplifying the science behind push-ups, fitness, and health.
The popularity of exercise challenges online is nothing new, but this push-up benchmark has divided netizens, fitness professionals, and medical experts alike. Thailand, with its growing fitness community and government campaigns promoting physical activity, is no stranger to such trends. However, given the cultural differences in physical education, gender roles in sport, and the prevalence of sedentary lifestyles, understanding the real significance of this recommendation is crucial for Thai readers.
The origin of the “11 push-up” recommendation appears rooted in a conflation of scientific findings with popular wellness messaging. A landmark 2019 study published in JAMA Network Open examined the association between push-up capacity and future cardiovascular disease (CVD) risk in over 1,100 male firefighters aged 21 to 66—meaning active, relatively healthy men. The research revealed that those able to complete more than 40 push-ups had a dramatically lower risk of major CVD events over 10 years. Even those who could do just 11 or more push-ups had a lower risk compared to those unable to reach that threshold. Crucially, the study’s authors caution that the findings may not translate directly to women, older adults, or less active populations. “This study only included men, and those who were relatively physically fit to begin with,” one of the medical researchers noted in the paper’s discussion (JAMA Network Open, 2019).
Despite the clear gender and fitness limitations, the “11 push-ups” message went viral after being shared by podcast and social media influencers, and then amplified by guests like the orthopedic surgeon credited with the catchphrase (Vox article). Viral trends on platforms like TikTok quickly evolved, with everyday users—and even athletes—putting their abilities to the test (Bustle, 2025). In Thailand, similar challenges have appeared on Facebook, Instagram, and local fitness forums.
Medical experts, however, urge caution. According to a Harvard Health publication, the evidence points to a general link between upper body muscular endurance—as measured by push-up capacity—and cardiovascular health in men (Harvard Health). Still, these findings do not mandate a magic number of push-ups for all individuals, nor is there direct proof that doing exactly 11 push-ups each day uniquely promotes health. A Thai sports medicine specialist from a leading Bangkok hospital clarified: “Physical capacity varies widely with age, sex, body weight, and underlying health. What’s more important is gradual, consistent improvement and incorporating different types of exercise, especially for older adults or those with pre-existing joint problems.”
It’s worth noting cultural differences in physical education and attitudes toward exercise in Thailand. The traditional Thai curriculum does encourage physical activity, but standardized fitness tests like the U.S. Army’s, where push-up and sit-up benchmarks are strictly enforced (Wikipedia: Push-up fitness test), do not always match Thai school norms. In practice, many Thais—especially in urban settings—reportly get insufficient weekly exercise, contributing to rising rates of obesity and non-communicable diseases (WHO Thailand NCD profile). As a spokesperson from a Thai health ministry’s health promotion office explained, “Trends like 11 push-ups can motivate some people but may discourage others who feel unable to participate. Our focus is on lifelong, inclusive physical activity for all, rather than arbitrary benchmarks that may exclude those with mobility challenges or different body types.”
For most people, including Thai readers, specialists recommend using the push-up as just one of many ways to measure and improve general strength and fitness. The Thai Health Promotion Foundation’s recent campaigns, for example, encourage at least 150 minutes of moderate-intensity exercise per week—this can include brisk walking, traditional Thai dance, Muay Thai, swimming, or aerobic home routines, not only push-ups. A Thai fitness trainer with experience in rehabilitation adds: “Some beginners, especially older adults or those with joint pain, may start with wall push-ups or other modified exercises to build enough strength safely. The point isn’t about matching an arbitrary number, but about seeing improvement in your own functional capacity over time.”
Potential harms of fixating on a single daily goal were highlighted by rehabilitation physicians and physical therapists in several interviews. For those unaccustomed to strength training, improper form can result in wrist, shoulder, or lower back injuries (Women’s Health, 2025). Additionally, evidence shows that benefits of resistance exercise depend on gradual progression, adequate rest, and combining activities that target major muscle groups (PubMed). Rather than focusing on 11 push-ups, Thai medical experts recommend consulting a fitness professional or physiotherapist when starting a new strength-training regimen—an especially relevant point given Thailand’s rapidly aging population.
Historically, Thais have embraced a variety of physical traditions for both health and community, from “takraw” and Thai boxing to collective group aerobics in public parks. Amid the urbanization of Bangkok and other cities, such social exercise routines offer opportunities for intergenerational activity and lower the barrier to participation. In rural areas, daily physical labor often provided natural strength training, but as lifestyles modernize, awareness campaigns increasingly stress the importance of formal, regular exercise.
So where might the “11 push-ups” discussion go next? Experts in sports medicine and public health foresee a continued role for viral trends as motivators, but insist that education about safe, adaptive movement must accompany any challenge. Thailand has already shown innovation in adapting global trends to local contexts, whether through school health programs, workplace fitness initiatives, or community-based seniors’ exercise clubs. The challenge for policymakers is to channel the public’s energy toward science-backed, culturally appropriate, and achievable health goals rather than simplistic “one size fits all” mandates.
If you’re a Thai reader considering joining the push-up challenge, here are some practical steps: Start by assessing your current upper body strength. If you cannot do a full push-up safely, begin with incline push-ups against a wall or sturdy table. Aim for gradual progression—increasing repetitions as your strength improves. Combine this practice with other forms of movement you enjoy, such as cycling, walking, or Thai dance. Above all, consult a health professional if you have any existing injuries, chronic pain, or are starting exercise for the first time in many years. Remember, the goal is lifelong activity and strength, not just hitting a viral target.
Source links:
- Vox original article
- JAMA Network Open: Push-up exercise capacity and future cardiovascular events
- Harvard Health: More push-ups may mean less risk of heart problems
- Wikipedia: Push-up fitness test
- Women’s Health: How many push-ups do women need?
- WHO Thailand NCD country profile
- PubMed: Push-up test and cardiovascular risk