Maintaining strength beyond the age of 45 is a wise commitment to your long-term health. It aids in supporting your joints, ensuring upright posture, and boosting your energy and confidence, which are essential in both workouts and daily activities. However, how can you determine if your strength levels are on par?

This is where strength assessments come into play. These evaluations are not about achieving perfection but are simple and effective methods to assess how your body handles everyday tasks like lifting and carrying with control. The insights from these tests can tailor your training, identify areas in need of improvement, and provide concrete evidence that your efforts are paying off.

Throughout the years, I’ve employed these evaluations with athletes, recreational fitness enthusiasts, and individuals aiming to maintain their strength as they age. These practical tools offer an honest assessment of your body’s current condition and indicate where enhancements are possible.

In this article, I’ll walk you through four strength tests I recommend for anyone over 45. If you can pass them, your body isn’t just keeping up. It’s ahead of its time.

4 Strength Tests That Prove You’re Fit After 45

Test #1: The 10-Rep Goblet Squat with Control

This test shows whether your lower body is still strong, mobile, and balanced. It checks your ability to move under load while keeping your posture and breathing steady—something most people lose as they get older. If you can drop into a deep goblet squat with solid control, you’re not just strong, you’re built for longevity.

Muscles Tested: Quads, glutes, hamstrings, core, upper back

How to Do It:

1. Hold a dumbbell or kettlebell at chest height with both hands.
2. Stand with your feet slightly outside shoulder width and toes turned out a bit.
3. Lower into a deep squat, keeping your heels down and your chest up.
4. Pause for one second at the bottom without collapsing.
5. Drive through your feet to return to the top.
6. Repeat for 10 smooth, controlled reps.

Passing Standard:

• Men: 50 to 70 pounds
• Women: 25 to 40 pounds
• Complete 10 reps without your chest dropping, knees caving, or heels lifting.

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Test #2: The 30-Second Pushup Capacity Test

Pushups are more than an upper-body move. They demand core stability, joint control, and full-body coordination. This test tells you whether your chest, shoulders, arms, and core still work together efficiently. A strong performance here shows your upper body is aging well.

Muscles Tested: Chest, shoulders, triceps, core

How to Do It:

1. Set a timer for 30 seconds.
2. Get into a pushup position with your hands under your shoulders and body in a straight line.
3. Lower your chest to just above the ground.
4. Press back up with control.
5. Repeat as many quality reps as possible in 30 seconds.

Passing Standard:

• Men: 20 or more reps
• Women: 12 or more reps

Test #3: The 1-Minute Wall Sit Hold

This test hits your quads and glutes hard. It also reveals how well your body handles isometric strength (holding tension under time). That skill carries over to real life, where you need endurance just as much as brute strength. Passing this test shows your legs are built for both.

Muscles Tested: Quads, glutes, calves, core

How to Do It:

1. Stand with your back flat against a wall.
2. Slide down until your thighs are parallel to the ground.
3. Keep your knees stacked over your ankles and your back flat.
4. Hold the position for as long as you can without shifting or cheating.

Passing Standard:

• Hold for at least 60 seconds
• Bonus: Aim for 90 seconds if you want to separate yourself from the pack.

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Test #4: The Farmer’s Carry for Distance

This one measures total-body strength, grip endurance, and real-world functionality. It mimics the way you carry groceries, luggage, or anything else life throws at you. If you can carry a heavy weight for a distance without breaking posture or stopping, your strength and stamina are solid.

Muscles Tested: Forearms, traps, core, glutes, hamstrings

How to Do It:

1. Grab a heavy dumbbell or kettlebell in each hand.
2. Stand tall with your shoulder blades pulled back and core tight.
3. Walk in a straight line at a controlled pace.
4. Breathe steadily and keep your posture solid.
5. Walk until your grip fails or your posture breaks.

Passing Standard:

• Men: 100 feet carrying bodyweight split evenly (50 pounds per hand at 200 pounds)
• Women: 100 feet carrying 75 percent of bodyweight split between both hands
• No stopping, slouching, or dropping the weights allowed.

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How to Improve Your Strength Test Scores After 45

Passing these tests doesn’t come from guesswork. It takes smart training, consistency, and recovery that respects where your body is now—while still pushing to improve. Here’s how to stay ahead:

• Train 3 to 4 times per week using resistance training that targets all major movement patterns.
• Use progressive overload by slowly increasing weights, reps, or difficulty over time.
• Master your form before adding intensity. Quality reps beat sloppy ones every time.
• Fuel your body with protein-rich meals and hydration that supports muscle repair.
• Sleep 7 to 8 hours per night to help your nervous system and joints recover.
• Don’t skip mobility work, as it keeps your joints moving freely so strength can show up.

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Jarrod Nobbe, MA, CSCS