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Most people use the number on a birthday cake to gauge aging, but the true story lies within your body. The cornerstone of how effectively you move, carry out daily activities, and resist injuries is your strength. The issue at hand is that strength doesn’t vanish suddenly; it diminishes gradually over time. You might discover one day that rising from a chair requires more effort. Lifting groceries might strain your shoulders. Your grip could weaken, your balance might feel shaky, or climbing stairs may leave you breathless. These minor challenges accumulate, making ordinary movements more difficult and elevating your chances of experiencing setbacks.
Nevertheless, aging doesn’t have to equate to becoming weaker. The crucial step is to detect these declines early on, before they restrict your mobility and overall well-being. The following six straightforward strength assessments will help you pinpoint your current status. These assessments evaluate your power generation, stability maintenance, and endurance sustainability—elements that influence how gracefully your body is maturing.
If you’re falling short of the standards, it’s a signal to take action. The encouraging news is that with appropriate training, you can regain lost strength, enhance movement quality, and ensure that your body continues to operate efficiently for many years ahead.
The Chair Stand Test
How to Do It
- Sit in a sturdy chair with your feet flat on the floor.
- Cross your arms over your chest.
- Stand up fully, then sit back down without using your hands.
- Repeat as many times as possible in 30 seconds.
What It Measures
Leg strength, endurance, and mobility. Essential factors for preventing falls and staying independent.
A Good Score
- Men 40-49: 20+ reps
- Men 50-59: 18+ reps
- Men 60-69: 16+ reps
- Men 70+: 12+ reps
- Women 40-49: 18+ reps
- Women 50-59: 16+ reps
- Women 60-69: 14+ reps
- Women 70+: 10+ reps
The Dead Hang Test
How to Do It
- Grab a pull-up bar with an overhand grip, hands slightly wider than shoulder-width.
- Hang with straight arms, keeping your shoulders engaged.
- Maintain a tight core and avoid swinging.
- Hold for as long as possible.
What It Measures
Grip strength, shoulder stability, and muscular endurance—direct indicators of longevity and overall health.
A Good Score
- Men: 45+ seconds
- Women: 30+ seconds
The Farmer’s Carry Test
How to Do It
- Pick up two dumbbells or kettlebells that total roughly half your body weight.
- Stand tall with your shoulders back and core engaged.
- Walk 50 feet as fast as possible while maintaining good posture.
What It Measures
Grip strength, core stability, and real-world functional strength—critical for lifting, carrying, and maintaining a strong posture.
A Good Score
- Men: 50 feet in under 10 seconds with 50% of body weight
- Women: 50 feet in under 12 seconds with 40% of body weight
The Single-Leg Sit-to-Stand Test
How to Do It
- Sit on a chair or bench with one foot on the floor and the other lifted.
- Stand up using only the planted foot, avoiding momentum.
- Lower yourself back down with control.
- Repeat as many times as possible on each leg.
What It Measures
Balance, lower-body strength, and mobility—key factors for preventing injuries and staying agile.
A Good Score
- Men under 50: 10+ reps per leg
- Men over 50: 6+ reps per leg
- Women under 50: 8+ reps per leg
- Women over 50: 4+ reps per leg
The Push-Up Test
How to Do It
- Start in a full push-up position, hands shoulder-width apart.
- Lower your chest to the ground, keeping your body straight.
- Push back up to full extension.
- Complete as many reps as possible without stopping.
What It Measures
Upper-body strength, endurance, and core stability—all essential for functional movement and injury prevention.
A Good Score
- Men 40-49: 20+ reps
- Men 50-59: 15+ reps
- Men 60+: 10+ reps
- Women 40-49: 15+ reps
- Women 50-59: 10+ reps
- Women 60+: 5+ reps
The Standing Broad Jump Test
How to Do It
- Stand with your feet hip-width apart.
- Swing your arms back and bend your knees (snap-down!).
- Explode forward, jumping as far as possible.
- Land softly and measure the distance from your starting point.
What It Measures
Lower-body power, which declines with age if not trained. Explosiveness helps with quick movements, agility, and injury prevention.
A Good Score
- Men under 50: 6+ feet
- Men over 50: 5+ feet
- Women under 50: 5+ feet
- Women over 50: 4+ feet
How to Improve Your Strength Test Scores
Failing one of these tests isn’t a reason to panic. It gives you insight into what areas to focus on to improve. Strength can be rebuilt and enhanced with the right approach.
- Leg Strength: Train squats, lunges, and step-ups at least twice a week. Use bodyweight if needed, then gradually add resistance. Tempo work (slowing the eccentric phase) can improve control and strength.
- Grip Strength: Carry heavy loads. Farmer’s carries, dead hangs, and loaded carries will strengthen your hands, wrists, and forearms. Incorporate towel or fat-grip variations for an extra challenge.
- Upper-body Strength: Perform push-ups, dips, and overhead presses. If needed, start with incline push-ups and progress to full push-ups or weighted variations. Strengthen pulling muscles with rows and pull-ups to balance pressing strength.
- Balance and Stability: Train single-leg exercises like split squats and single-leg RDLs. To challenge control, add instability with a balance pad or a slow tempo. Strengthen your core with anti-rotation exercises like Pallof presses and dead bugs.
- Explosive Power: Sprinting, box jumps, and explosive kettlebell swings restore fast-twitch muscle fibers and build athleticism. Train power-based movements early in your workout when your muscles are fresh.
Jarrod Nobbe, MA, CSCS
