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As you age, embracing your body’s changes isn’t always straightforward. Lean muscle mass, bone density, and overall strength naturally decrease, which makes you more prone to falls and injuries. Thus, it’s the perfect time to adjust your workout routine. We’ve compiled four quick tests to help you assess your true fitness age after 45.
“Aging isn’t just about wrinkles or gray hair; it’s reflected in your movement, strength, and recovery,” states Leon Veal, a level three certified personal trainer and head of nutrition and innovation at Styrkr. “After 40, many people experience declines in muscle mass, joint mobility, and cardiovascular efficiency without noticing. Simple at-home tests highlight the physical impacts of aging that are easy to overlook and provide a baseline for improvement.”
When evaluating fitness age, Robb McGeary, The Age Proof Coach at Age Proof, prefers focusing on health and performance markers more than just weight or BMI.
“When it comes to fitness and aging, what’s happening behind the scenes biologically and physically are better indicators than the number on the scale or a waist measurement, even though those two are still relevant,” explains McGeary. “Your strength, mobility, endurance and balance all reveal how well (or not) your body is aging. Grip strength, ability to move from the floor, stamina, and stability are true indicators of your fitness age.”
4 Quick Tests That Reveal Your True Fitness Age After 45
Grip Strength Test
“You can pick up a dynamometer for under [$20] on Amazon,” McGeary says. “Grip strength is a great predictor of longevity.” In fact, research says so! One study found that grip strength was a more effective indicator of cardiovascular mortality than systolic blood pressure.
- This test is simple: Squeeze a dynamometer.
- An alternative is measuring how firm your handshake is to peers.
- Benchmarks: With the dynamometer, McGeary 45+ says males should aim for at least ~88 to 99 pounds of force.
Plank Hold Test
The forearm plank hold reveals spinal stability, core endurance, and muscular control. “A weak core leads to posture breakdown, back pain, and reduced balance,” Veal tells us.
- Assume a forearm plank with proper alignment—core tight, hips level, shoulders stacked, and body straight.
- Benchmarks: 60 seconds = great, 30 seconds = average, less than 20 seconds = early decline.
Sit-to-Stand Test
The sit-to-stand test is a key indicator of core control, lower-body strength, and joint mobility. “If you struggle here, it’s often a sign of early strength and mobility loss,” Veal notes.
- Begin seated, crossed-legged on the ground.
- Try to stand up without using your knees, hands, or additional support.
- Benchmarks: Standing up with no support = excellent. Needing assistance from knees or hands = room to improve.
Pushup Test
Pushups are the ultimate test of upper-body strength and muscular endurance. “Push strength is a key part of staying independent as you age,” Veal stresses.
- Perform as many pushups with proper form as possible in one set—either modified or full.
- Benchmarks: Men: 10–15+ full reps = fit; Women: 10–12+ modified reps = fit.
The great news is you can boost your score through certain fitness and lifestyle changes.
“Fitness age is not fixed,” Veal tells us. “With consistent strength training, mobility work, and recovery strategies (like proper hydration and sleep), people in their 40s, 50s, and even 60s can reverse decades of decline.”
Looking for easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Alexa Mellardo
