Strength benchmarks hold crucial importance for men over 45. As you grow older, muscle mass tends to decrease—a phenomenon known as atrophy—and your joints may become less flexible, notes Steve Stonehouse, NASM CPT and VP of Education for Body Fit Training. Maintaining an adequate level of fitness and strength is vital for aging gracefully, staying mobile, and enjoying an independent lifestyle. To support this, we have compiled a list of strength tests that every man over 45 should master.

“These strength exercises establish a solid foundation so you can retain the capability to lower and raise yourself independently (consider sitting in a chair and standing back up, or getting up from the floor) as you age; to lift and transport items (like carrying grocery bags and engaging with your children or grandchildren); and to avoid injuries while being physically active,” Steve elaborates.

Additionally, as per Dale Santiago, Rumble boxing trainer and national talent manager, “These tests offer insights into functional strength as well as muscle imbalances and may also highlight injury risks. Corrective exercises can then be employed to resolve these concerns.”6254a4d1642c605c54bf1cab17d50f1e

Now, it’s time to test yourself!

Bodyweight Squats

“This exercise challenges lower-body strength and mobility at the hip, knee, and ankle joints,” Steve explains.

1. Stand tall with your feet planted shoulder-width apart.
2. Bend at the knees and hips as you lower into a squat.
3. Descend until your thighs are parallel to the floor.
4. Begin with 10 full range, slow and controlled squats to put your lower-body strength to the test.

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Pushups

“Pushups challenge upper-body strength, including the chest, shoulders, and core,” Steve tells us.

1. Begin in a high plank position with your hands under your shoulders and your body straight.
2. Bend your elbows and lower your chest toward the floor.
3. Maintain a long, straight body as you lower.
4. Press back up, straightening your arms.
5. Begin with 10 reps.

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Planks

“This isometric exercise challenges the full body, especially the core,” Steve points out.

1. Begin on all fours.
2. Step your feet back so your body forms a straight line.
3. Place your hands below your shoulders or lower to your forearms.
4. Maintain a tight core.
5. Begin with a 30-second plank hold to test your posture and core strength.

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Farmer’s Carry

“The farmer’s carry is a great way to test one’s ability to carry objects for extended periods of time, functional exercise,” Steve notes.

1. Hold a heavy dumbbell in each hand at your sides.
2. Start walking forward, then backward.
3. Your torso should be kept still while walking. Do not move your trunk as you brace your core.
4. Begin with a 30-second carry, aiming to hold 25-pound dumbbells.

Dead Hang

The dead hang is an excellent way to test your grip strength.

“Grip strength is a strong predictor of longevity and overall muscle function,” Dale explains. “Weak grip may signal overall strength loss or neural decline.”

1. Grasp a pull-up bar using an overhand grip.
2. Allow your body to hang completely with your arms extended and feet off the floor.
3. Hang for 30 seconds; aim for 60 for optimal grip strength.

Alexa Mellardo