Fitness enthusiasts often seek to gauge their strength through various challenges and competitions, utilizing exercises like pushups, pull-ups, and kettlebell deadlifts. If you’re interested in testing your strength within the comfort of your own home, we’ve got a straightforward method for you. We consulted with a fitness expert who shared a simple strength test: hold a specific position for 60 seconds, especially if you’re over the age of 50, to determine your strength level.

It’s important for everyone to maintain a certain level of strength, even if you’re not aiming for bodybuilder biceps. As we age, preserving muscle strength becomes crucial for a healthy and independent lifestyle. Naturally, muscle mass decreases by about 3% to 8% each decade after we hit 30. Keeping your strength up is vital for everyday activities like lifting your grandchild or carrying groceries.

If you’re wondering whether your strength is up to par, especially if you’re past the age of 50, try holding this particular position for a full minute to see how you measure up.

5 Bodyweight Exercises That Combat Muscle Loss After 40

If You Can Hold This Position for 60 Seconds After 50, Your Strength Is Exceptional

One standout static hold is the forearm plank.

“If I had to pick one position that truly reveals exceptional strength after 50, it would be the forearm plank held with proper alignment and breath,” says Karen Ann Canham, CEO and founder of Karen Ann Wellness. It demands integrated strength, physical, mental, and nervous system resilience. Holding it for 60 seconds shows not just endurance, but also presence.”

Strength isn’t just about what your muscles can do—it’s also about how reliably your mind and body can tackle resistance and maintain control during daily movement.

It’s About Your Nervous System, Not Just Muscle

“The ability to hold static positions like a plank or wall sit after 50 is less about aesthetics and more about neuromuscular communication,” says Canham. “It shows that your brain and body are still working efficiently together. Stability requires more than muscle; it’s a reflection of balance, coordination, and nervous system integrity.”

Muscular endurance in your 50s (and beyond) promotes solid functional fitness—the type of strength needed to get up from a chair, lift and carry groceries, and walk briskly without tiring.

“When the nervous system is regulated and the core and postural muscles are strong, movement becomes fluid and effortless rather than taxing,” Canham tells us.