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Jul 25, 2026, 11:30 AM CUT
Strength coach shares 7 key points to test fitness after the age of 60
If you thought turning 60 means forcing yourself to slow down, you are wrong. Instead of going into overdrive at the gym, it may be time to start training smarter. A strength coach shared 7 simple body checks that can help you test fitness- how strong, steady, and ready your body is after 60.
A recent Instagram post shared by @menshealthau shared seven fitness benchmarks for men over 60. Of course, you don’t need to worry about hitting the ‘exceptional’ limit for these tests.
As long as you can reach even the first level of the tests, you are already fitter than most 60-year-olds.
Here are the top 7 key points to test your fitness after you hit 60
A fitness-focused woman is performing a strength-training exercise, performing dips in a gym xkwx aerobic balance barbell bench burpee cardio core cycling determination dips discipline dumbbell endurance exercise fitness flexibility gym health jump kettlebell lunges muscles plank power press running squats strength strong training weighted weights woman yoga
A fitness-focused woman is performing a strength-training exercise, performing dips in a gym xkwx aerobic balance barbell bench burpee cardio core cycling determination dips discipline dumbbell endurance exercise fitness flexibility gym health jump kettlebell lunges muscles plank power press running squats strength strong training weighted weights woman yoga
Bench press
If you can bench press at least 0.75x your bodyweight, you’re already there. However, if you can bench press 0.9x your bodyweight, you will be considered strong, and exceptional if you can bench press 1x+ of your bodyweight, according to the Instagram post.
This means you have good upper-body strength and muscle mass.
Similarly, these are 6 other fitness tests to help you understand your fitness levels.
Deadlift
1.25x bodyweight (good)
1.5x bodyweight (strong)
1.75x bodyweight (exceptional)
Back squat
0.75x bodyweight (good)
1x bodyweight (strong)
1.5x bodyweight (exceptional)
Strict pull-up
3-5 reps (good)
6-8 reps (strong)
10+ reps (exceptional)
1-mile run
10-11 minutes (good)
8.45-9.45 minutes (strong)
Under 8.30 minutes (exceptional)
Push-ups
20-30 reps (good)
40-50 reps (strong)
60+ reps (exceptional)
Dead hang
20-30 seconds (good)
45-60 seconds (strong)
75+ seconds (exceptional)
Keep in mind that these fitness tests are not to let you know if you have “passed” or “failed”. These tests were designed to tell you more about your physical abilities and where you might need to put in some work.
The key components of healthy aging include balance, mobility, strength, flexibility, and endurance. Fitness is not simply about lifting heavier or running faster. You must also focus on staying strong and mobile and being independent.
Which of the above-mentioned fitness tests were you able to pass with exceptional results? Now you know the areas you might need to work on.
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Written by
Avantika Das
Edited by
Rati Agrawal