5 Fitness Benchmarks Every Middle-Aged Man Should Be Able to Pass
5 Fitness Benchmarks Every Middle-Aged Man Should Be Able to Pass
Alright, fellas, let’s see if you’re still in fighting shape. You don’t need to bench press a car or run ultra-marathons to prove your fitness, but you should be able to handle these simple bodyweight tests. These benchmarks will reveal whether you’re ready to crush life—or if it’s time to buckle down and make a change.
1. Push-Ups: The Upper Body Classic
Push-ups are the go-to test for upper body strength and endurance. Can you knock out 20 proper push-ups without your form falling apart?
- Test it: Hands under your shoulders, body in a straight line from head to heels. Lower until your chest almost touches the ground, then push back up.
- Pass mark: 20 push-ups. If you’re struggling to hit double digits, it’s time to work on that upper body strength.
Why it matters: Push-ups test your chest, shoulders, triceps, and core—all crucial for functional strength and stability.
2. Air Squats: Leg Power and Mobility
How strong and mobile are your legs? Let’s find out if you can bang out 30 air squats in one minute.
- Test it: Stand with your feet shoulder-width apart. Lower your hips as if sitting into a chair, keeping your chest upright and your knees tracking over your toes. Stand back up and repeat.
- Pass mark: 30 reps in a minute.
Why it matters: Squats are a powerhouse movement, building strength in your legs, improving balance, and maintaining hip and knee mobility.
4. Plank Hold: Core Strength Under Pressure
A strong core is the foundation of everything—whether you’re lifting weights, playing sports, or just avoiding back pain.
- Test it: Get into a plank position with your forearms on the ground, elbows directly under your shoulders, and body in a straight line from head to heels. Hold the position without letting your hips sag or raise.
- Pass mark: Hold for 90 seconds.
Why it matters: Planks test core stability, endurance, and strength—all critical for preventing injuries and maintaining good posture.
5. Wall Sit: The Leg Endurance Test
Think your legs are strong? Prove it with a wall sit.
- Test it: Stand with your back against a wall and slide down until your thighs are parallel to the ground, knees bent at 90 degrees. Hold the position.
- Pass mark: Hold for at least 60 seconds. Two minutes or more? You’re a beast.
Why it matters: Wall sits test your lower body strength and endurance, as well as your mental grit. If you’re shaking like a leaf at 30 seconds, it’s time to build those quads.
How Did You Do?
If you nailed these five benchmarks, give yourself a high five—you’re in great shape. But if you struggled with one (or more), don’t worry. The good news is you can rebuild strength, endurance, and confidence faster than you think.
That’s where my Carnivore & Fitness Lifestyle Coaching Program comes in. Designed specifically for middle-aged men, this program will help you:
✔ Build strength and endurance with functional fitness.
✔ Burn fat and boost energy with a carnivore diet.
✔ Gain confidence and crush your goals with group support and one-on-one coaching.
Get Started:
Don’t settle for “good enough” when you can be unstoppable. Sign up for my January 2025 program today and start your transformation. Early bird pricing ends 15 December, so sign up now.
The second half of life is here—let’s make it your strongest yet. You’ve got this.
Related Carnivore Chronicles
You’ve made it this far—why stop now? Dive into these juicy Caveman Diaries that’ll keep your carnivore game strong. Whether you’re here for tips, tricks, or a good laugh at those “plant-based” myths, we’ve got you covered. Grab your steak, sit back, and enjoy the ride!
Oh, and while you’re at it, why not share this chronicle with your mates?
Hit Me Up – Let’s Get You Back in the Game!
Tired of feeling blah and ready to feel fit, healthy, and confident again? Shoot me a message, and let’s talk about how my carnivore and fitness coaching can help you crush your goals. This is your chance to start a real transformation – let’s make it happen together.
