If you’re around 50, generally healthy, and feeling pretty good, this is a worthwhile question to ask:
What should I actually be capable of?
Not compared to a professional athlete.
Not compared to your 25-year-old self.
Just… what are some solid benchmarks that tell me I’m in a good spot for the long haul?
Because if you can check a few boxes in strength, endurance, mobility, and conditioning, there’s a very good chance you’re going to live a long time and feel pretty good doing it.
Strength (Lower Body)
Your lower body is your base.
If you can:
- Squat around your body weight for reps (or about 200 lbs)
- or Deadlift about 125% of your body weight for reps (or around 250 lbs)
That’s a good sign.
It means your legs are strong enough to support you, and it’s also a pretty good indicator that your bone density is in a solid place.
Strength (Upper Body)
For upper body strength, we’re not chasing anything crazy.
If you can:
- Press around 75% of your body weight (or about 150 lbs)
- Or have a grip strength north of 95 lbs
You’re doing well.
Grip strength in particular is one of those things that doesn’t seem like a big deal until you realize how closely it’s tied to overall strength and long-term health.
Lower Body Endurance
Strength is one thing. Being able to use it repeatedly is another.
If you can do:
- 50 air squats in about two minutes
That’s a solid marker.
It shows your legs can handle a little bit of volume without falling apart.
Balance & Agility
This is where a lot of people start to lose ground, even if they’re still strong.
A simple test:
From a kneeling position, can you stand up using one leg, five times per side?
If you can:
- You’ve got a good mix of strength, mobility, and balance
- You’re in a much better position to handle the unexpected (slips, trips, uneven ground)
Mobility
We’re not looking for extreme flexibility here.
We just want to know that you can move into positions you’ll actually use.
If you can:
- Touch your toes while standing
- Sit in a deep squat for a few minutes without it feeling miserable
You’re in a good spot.
Conditioning (The Big One)
If there’s one area that tends to matter the most for long-term health, it’s this.
Aerobic capacity.
If you’ve got a VO₂ max around 29 or higher. That roughly lines up with running a mile and a half in about 16 minutes. This also indicates you have a 91% chance of living the next ten years.
If you can get that time closer to 14 and a half minutes (VO₂ around 36), you’re in a really strong position. This bumps that ten-year chance of lemming up to 96%.
The reason this matters is simple: your aerobic capacity is one of the strongest indicators of how well your body is going to hold up over time.
So… What Does This Mean?
You don’t need to hit every number perfectly.
You don’t need to be elite in any of these.
But if you’re somewhere in the ballpark across most of them, you’re doing really well.
You’ve got:
- Enough strength to support your body
- Enough endurance to use it
- Enough mobility to move freely
- Enough conditioning to keep going
And that’s really the goal.
The Bigger Picture
This isn’t about chasing numbers for the sake of it.
It’s about being able to:
- Go on a hike without dreading it
- Play with your kids without needing to sit down every few minutes
- Stay active without constantly dealing with aches and pains
If you can do those things, you’re in a good spot.
And if you can’t, at least now you’ve got a pretty clear idea of where to start.
Thank you for reading!
If you enjoyed this article please send it to someone else who might enjoy it, follow us on social media or send me an email to continue the conversation!
Ian Smith
Owner, Lead Trainer Mountain Speed Strength & Fitness
Evergreen, CO.