Share and Follow
Anyone can be strong for one rep. But can you stay strong for a full 60 seconds?
This is a test to see how well you can sustain strength over a long period. It is crucial for athletes to endure through extended sets, help weightlifters overcome fatigue, and distinguish between those who are fit and those who are functionally fit. The focus is not on the maximum weight lifted at once, but on the ability to endure over time.
Strength endurance requires a combination of energy systems, mainly the anaerobic glycolytic system, which is used in intense efforts lasting 30-90 seconds, along with aerobic metabolism to aid in recovery between these efforts. In simpler terms, you need strength, stamina, and efficient pacing to excel in this.
Here are three intense challenges designed for high performance. Each challenge lasts for 60 seconds and targets a specific movement pattern: pulling, pushing, and squatting. If you give it your all, each challenge is guaranteed to leave you breathless.
Challenge 1: Max Pull-Ups in 60 Seconds
What it tests: Upper body pulling strength, grip endurance, core control
How to do it: Hang from a pull-up bar with an overhand grip. Start from a dead hang. Pull yourself up until your chin clears the bar. Lower under control to a full hang. No kipping, swinging, or partial reps.
Scoring Benchmarks:
- Beginner: 3 to 5 reps
- Intermediate: 6 to 10 reps
- Advanced: 11 to 15 reps
- Elite: 16+ reps
Quick Tip: Keep your legs tight and core engaged to avoid wasting energy on unnecessary movement.
Challenge 2: Max Push-Ups in 60 Seconds
What it tests: Upper body pushing strength, shoulder stability, core stiffness
How to do it: Begin in a plank position, hands under shoulders. Lower your chest to the floor, then press back up to full extension. Keep your body straight, ensuring no sagging hips or wobbling. Place a folded-up towel under your chest for a target for quality reps.
Scoring Benchmarks:
- Beginner: 10 to 20 reps
- Intermediate: 21 to 35 reps
- Advanced: 36 to 50 reps
- Elite: 51+ reps
Quick Tip: Stay smooth and don’t rush the first 20 seconds. Use a tempo you can maintain.
Challenge 3: Max Bodyweight Barbell Back Squats in 60 Seconds
What it tests: Lower body strength endurance, bracing under load, total-body grit
How to do it: Load a barbell with your bodyweight. Unrack it and perform as many full-depth squats as possible in 60 seconds. Squat below parallel and stand tall at the top. No resting in the hole. No half-reps.
Scoring Benchmarks:
- Beginner: 10 to 15 reps
- Intermediate: 16 to 25 reps
- Advanced: 26 to 35 reps
- Elite: 36+ reps
Quick Tip: Set a rhythm early and stick to it. Don’t blow up in the first 30 seconds.
How To Improve Your Score
Want to level up your strength endurance? These exercises and methods will help build each movement’s work capacity and fatigue resistance.
For Pull-Ups:
- Eccentric Pull-Ups: Jump to the top and lower slowly for 3 to 5 seconds
- Band-Assisted Pull-Ups: Build volume without burning out
- EMOM Sets: Do 3 to 5 pull-ups every minute for 10 minutes
- Density Training: Set a timer for 10 minutes, do as many perfect pull-ups as possible in that window
For Push-Ups:
- Tempo Push-Ups: Use a 3-0-3 tempo (3 sec down, 3 sec up)
- Push-Up Ladders: Do 1 rep, rest 10 sec, 2 reps, rest 10 sec… up to 10 and back down
- Hand-Release Push-Ups: Build strength off the floor
- Time-Based Push-Ups: 30 sec on / 30 sec off x 4 sets
For Bodyweight Squats:
- Barbell EMOM: 5 squats every minute with 80% bodyweight
- Cluster Sets: 5 reps, rest 15 sec, repeat until failure
- High-Rep Goblet Squats: Build volume with better posture control
- Breathing Squats: 20-rep squats with deep breaths between reps
Final Takeaway
These tests are simple. But simple doesn’t mean easy. Your strength endurance is dialed in if you can dominate these 60-second challenges. If not, now you know what to work on. Train smart, stay consistent, and you’ll be ready next time the clock starts.
Jarrod Nobbe, MA, CSCS
