If you’re around 50, generally healthy, and feeling pretty good, this is a useful question to ask:
What should I actually be capable of?
Not compared to someone on social media.
Not compared to your younger self.
Just… what are some solid benchmarks that suggest I’m in a good place for the long haul?
Because if you can check a few boxes across 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 about 50% of your body weight for 5 reps (or around 85 lbs)
- or Deadlift about 125% of your body weight for 5 reps
That’s a strong sign.
It means your legs are doing their job, and it’s also a good indicator that your bone density is in a solid place — which becomes more important as we age.
Strength (Upper Body)
For upper body strength:
If you can:
- Bench press about 50% of your body weight for 5 reps (or around 75 lbs)
- Or have a grip strength of 55 lbs or higher
You’re doing well.
Grip strength is one of those things that often gets overlooked, but it has a strong relationship with overall strength and long-term health.
Lower Body Endurance
Strength is important, but so is being able to use it repeatedly.
If you can:
- Do 45 air squats in about 2 minutes
That’s a good sign that your legs can handle some sustained effort and that you’ve still got a solid base of movement and control.
Mobility
We’re not chasing extreme flexibility.
We just want to know that you can move well in positions you’ll actually use.
If you can:
- Touch your toes while standing
- Sit comfortably in a deep squat for a few minutes
You’re in a good spot.
That tells us your hips and lower body are moving well enough to support daily life without unnecessary strain.
Conditioning (The Big One)
If there’s one area that tends to have the biggest impact on long-term health, it’s your aerobic capacity.
If you have a VO₂ max around 23, that’s roughly equivalent to:
- A 1.5-mile run in about 20 minutes
At that level, your estimated chance of living the next 10 years is around 91%.
If you can improve that to a VO₂ max of 32:
- About a 15-minute 1.5-mile run
Your estimated 10-year survival rate jumps to around 96%.
That’s a meaningful difference, and it comes down to building a better engine.
So… What Does This Mean?
You don’t need to hit every number perfectly.
You don’t need to be exceptional in every category.
But if you’re somewhere in the range on most of these, you’re doing really well.
You’ve got:
- Enough strength to support your body
- Enough endurance to use it
- Enough mobility to move freely
- And enough conditioning to keep going
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 hesitation
- Keep up with your kids or grandkids
- Stay active without constantly dealing with aches and pains
- Feel confident in your body
If you can do those things, you’re in a good spot.
And if you can’t yet, at least now you’ve got a clearer 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.