A new wave of fitness trends has taken social media by storm, with a viral sound bite declaring that every woman should be able to do 11 push-ups—a claim sparking debate among experts and everyday people alike. The prescription, delivered by a well-known orthopedic surgeon on a prominent self-help podcast, has led thousands to post their attempts online and question the implications of adopting such “one-size-fits-all” health guidance. In a fitness culture increasingly shaped by social media and so-called “wellness bros,” the debate points to larger questions about evidence-based exercise targets, inclusivity, and the real meaning of health and performance.
The push-up challenge made headlines after an orthopedic surgeon and popular health influencer appeared on The Mel Robbins Podcast and asserted that women, especially as they age, should be able to perform 11 standard push-ups—no modifications accepted. As the host herself struggled with the task, a clip of the exchange went viral on TikTok, motivating some to take up the challenge while others, especially women, voiced their frustration or concern at its seemingly arbitrary nature. The assertion, though presented as an aspirational fitness goal, has reignited scrutiny of rigid fitness advice that fails to account for individual differences—something all too common in today’s social media-driven “wellness” culture.
Why has this seemingly simple number—11 push-ups—sparked such a conversation? For many, it’s a reminder of the tension within health and fitness messages: people crave actionable benchmarks, but health experts warn of the risks in applying blanket standards to diverse populations. The orthopedic surgeon’s push-up advice traces back to the American College of Sports Medicine’s guidelines, where 11 push-ups for women ages 40–49 is categorized as “good” fitness. However, academic experts emphasize that these guidelines are population averages, best interpreted as tools for monitoring progress rather than prescriptions for all individuals. As an associate professor of kinesiology at a US university told Vox, “What is important is that everyone engages in regular exercise, and increases the dose of exercise until they reach their own capacity…these numbers are starting points, not endpoints.” (Vox)
This distinction is particularly salient in Thailand, where fitness culture is rapidly evolving and social media plays a dominant role in shaping public health narratives. Thai wellness influencers, much like their Western counterparts, increasingly draw on “performance”-oriented routines—from high-intensity interval training fads to biohacking tips promoted by global figures such as Andrew Huberman or Joe Rogan. Their advice, often distilled into catchy tasks or numbers, aligns with what registered dietitians describe as the “bro-ification” of fitness—a trend that values rigid performance metrics over individualized, sustainable habits. In Thailand, this has led to rising popularity of step challenges, plank routines, and muscle-building exercises, particularly among urban youth and office workers seeking quick results.
Yet, much like abroad, Thai experts caution against uncritical adoption of viral routines. Members of the Thai Health Promotion Foundation and fitness professionals at major Bangkok hospitals regularly reiterate the importance of individualized assessments. They note that factors such as body mass, injury history, joint health, and daily activity level influence which exercises are appropriate or safe. For some, 11 push-ups may genuinely represent a worthy and attainable goal. For others—particularly those with underlying conditions, older adults, or anyone new to structured fitness—a gradual approach with professional guidance is recommended, often beginning with modified movements and progressing based on personal improvement rather than peer comparison.
The underlying drive for clear fitness benchmarks is rooted in human psychology. Experts interviewed for the Vox feature cite the emotional appeal of numbers—a measurable goal feels concrete and achievable, providing a sense of accomplishment. But these same numbers can also foster feelings of inadequacy, especially when expectations are unrealistic or fail to account for restrictions common in many people’s lives. As one registered dietitian and author explained, “Those simple numbers play into this desire to know that we’ve done things correctly…of course, the flip side is that we feel bad and believe we’ve fallen short if we don’t meet them.” (Vox)
For Thai women in particular, strict fitness routines can be problematic. According to a 2023 Pew Research Center study, even in dual-income households, women continue to perform more caregiving and household duties—a pattern mirrored in Thai society, where women often balance professional work, caregiving for children and elders, and community responsibilities. The recommendation to “simply wake up earlier and exercise” does not account for these realities. Experts point out that one-size-fits-all routines risk further marginalizing groups who lack the time, resources, or physical ability to engage in intensive regimens.
Culturally, Thai health and wellness practice has long valued harmony and self-sufficiency, reflected in traditional morning exercise in public parks, group aerobics, and the widespread embrace of low-impact activities such as yoga, tai chi, and traditional dance. While modern fitness trends have brought valuable attention to the importance of muscle strength and cardiovascular endurance—even aligning with Ministry of Public Health campaigns to reduce non-communicable diseases—the application of strict, numerical performance targets is comparatively new in Thailand. The current debate around the 11 push-up challenge thus reflects both a convergence with global wellness narratives and a need for locally relevant, context-sensitive health recommendations.
Looking ahead, it is likely that social media will continue to popularize specific fitness challenges, often using easy-to-remember metrics or viral tests to drive engagement. This holds both opportunities and pitfalls for Thailand. On the positive side, viral health challenges can motivate new populations, including older adults and previously inactive people, to participate in strength-building activities. However, unless health professionals, policymakers, and wellness influencers work together to contextualize these challenges—stressing the benefits of incremental progress and personalized goals—risk of injury, exclusion, and mental health impacts may rise.
In practical terms, Thai readers interested in improving fitness should seek out reliable information, starting with their own capacity rather than externally imposed numbers. Consulting with certified trainers or physiotherapists before undertaking new regimens is advisable. For those inspired by the challenge but unsure where to begin, starting with wall push-ups or knee push-ups, focusing on correct form and gradually increasing repetitions over time, is a safer and more sustainable approach. Ultimately, the best measure of fitness is consistent effort, enjoyment, and the ability to engage in activities that improve quality of life—not a viral number or fitness influencer’s metric.
Sources used in this report include the original Vox article (Vox), as well as supporting statistics and expert analysis from American College of Sports Medicine guidelines, Pew Research Center reports, and the perspectives of Thai public health authorities.