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As we age, our bodies undergo changes in movement and sensation, but this doesn’t have to result in a loss of strength. Maintaining your strength after the age of 60 is crucial for staying self-reliant, preventing injuries, and continuing to enjoy your favorite activities. The key question is, how can you determine if your strength aligns with the demands of your daily life?
Functional strength tests provide the answer. These tests assess how your muscles coordinate, how stable you feel during movement, and whether your strength supports daily tasks. They are simple to perform at home and offer an accurate assessment of your current fitness level. Achieving optimal results indicates that you are fit for everyday functions.
This article will guide you through three vital strength tests for individuals over 60. You’ll discover how to execute each test, interpret your results, and enhance your strength if your outcomes are not as desired.
3 Strength Tests to Know If You’re Fit After 60
Strength Test #1: The Sit-to-Stand Test
The ability to rise from a chair without using your hands shows lower-body strength, balance, and coordination. It’s one of the best indicators of how well you can handle real-life movements like getting out of bed, standing up from the couch, or getting off the ground if you need to. This test reveals how strong your legs are and how efficiently they work with your core.
How to Do It:
- Sit on a sturdy chair with your feet flat and shoulder-width apart.
- Cross your arms over your chest.
- Stand up completely, then sit back down without using your hands for support.
- Repeat this movement as many times as you can in 30 seconds.
Form Tip: Push through your heels, keep your chest up, and avoid leaning forward excessively.
How You Measure Up:
- Excellent: 15 or more reps in 30 seconds
- Good: 10 to 14 reps in 30 seconds
- Needs Work: Fewer than 10 reps in 30 seconds
Strength Test #2: The Dead Hang Test
Grip strength declines with age, but it plays a significant role in keeping you independent. This test checks grip endurance, shoulder stability, and upper-body strength. It also predicts longevity and helps you see how strong your hands and arms are for tasks like carrying groceries or holding onto support when needed.
How to Do It:
- Find a sturdy pull-up bar or similar overhead surface.
- Grip the bar with your palms facing forward or toward each other.
- Hang with your arms fully extended and feet off the ground.
- Hold on for as long as you can.
Form Tip: Engage your shoulders slightly to protect your joints, and keep your core tight to avoid swinging.
How You Measure Up:
- Excellent: 30 seconds or more
- Good: 15 to 29 seconds
- Needs Work: Less than 15 seconds
Strength Test #3: The Loaded Carry Test
Carrying weight tests total-body strength, core stability, and endurance. It’s one of the most functional ways to measure whether your strength can handle real-world tasks like lifting bags, moving objects, or helping a loved one.
How to Do It:
- Grab two dumbbells or heavy objects of equal weight (start with 15 to 20 pounds each).
- Stand tall with your core braced and shoulders back.
- Walk forward for as long as possible without dropping the weights.
- Stop when your grip fails or your posture breaks down.
Form Tip: Keep your shoulders down and back, avoid leaning to one side, and take controlled steps.
How You Measure Up:
- Excellent: Carry for 60 seconds or more
- Good: 30 to 59 seconds
- Needs Work: Less than 30 seconds
Don’t Love Your Scores? Here are the Best Ways to Improve Your Strength
Your results don’t define you. They simply show where you are today, and with consistent training, you can change them. You can improve every one of these tests, no matter your starting point. The key is to target the muscles and movement patterns that each test challenges. Here’s how to do it:
Train Your Lower Body for a Better Sit-to-Stand Score
- Why it helps: Squats, step-ups, and lunges strengthen the quads, glutes, and core muscles that power you out of a chair. This makes standing up easier and improves balance.
- How to start: Perform bodyweight squats, step-ups onto a low platform, and stationary lunges two to three times per week.
- Progression tip: Once you can perform these movements comfortably, add light dumbbells or resistance bands to continue building strength.
Build Grip and Upper-Body Strength for a Longer Dead Hang
- Why it helps: Dead hangs require strong grip endurance and stable shoulders. Improving your hand, forearm, and upper-back strength extends how long you can hang on.
- How to start: Use hand grippers or squeeze a stress ball daily to build grip endurance.
- Progression tip: Add farmer’s carries and basic pulling movements like rows or pull-downs to strengthen your entire upper body.
Practice Functional Carrying for a Better Loaded Carry
- Why it helps: Loaded carries test your ability to move weight while maintaining posture and core stability. Training this movement directly improves endurance and real-world strength.
- How to start: Add short farmer’s carries with light to moderate weights to your routine. Walk for time instead of distance at first.
- Progression tip: Gradually increase the weight and duration as your grip and posture improve.
Jarrod Nobbe, MA, CSCS
