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It could be drinking more water, moving for 15 minutes, or prepping one healthy meal.

Start small to build momentum!

1. Bar Hang (Grip Strength)

Purpose: Measures grip strength and muscular endurance, critical for functional tasks and correlated with longevity (studies show grip strength predicts mortality risk).

Test: Hang from a pull-up bar with an overhand grip, arms fully extended, for maximum time.

Standards (seconds):

20s: Men: 60, Women: 45

30s: Men: 55, Women: 40

40s: Men: 50, Women: 35

50s: Men: 45, Women: 30

60s: Men: 35, Women: 25

70s+: Men: 25, Women: 20

2. 1-Mile Run (Aerobic Endurance)

Purpose: Assesses cardiovascular fitness and endurance, a key indicator of heart health (VO2 max declines ~10% per decade).

Test: Run 1 mile on a flat surface or track as fast as possible.

Standards (minutes:seconds):

20s: Men: 6:30, Women: 7:30

30s: Men: 7:00, Women: 8:00

40s: Men: 7:30, Women: 8:30

50s: Men: 8:15, Women: 9:15

60s: Men: 9:00, Women: 10:00

70s+: Men: 10:00, Women: 11:00

3. 200m Run (Speed/Power)

Purpose: Tests anaerobic power and sprint capacity, reflecting fast-twitch muscle performance.

Test: Sprint 200 meters on a track as fast as possible.

Standards (seconds):

20s: Men: 28, Women: 32

30s: Men: 30, Women: 34

40s: Men: 32, Women: 36

50s: Men: 35, Women: 39

60s: Men: 40, Women: 45

70s+: Men: 48, Women: 54

4. Pull-Ups (Upper Body Strength)

Purpose: Measures upper body pulling strength (lats, biceps), crucial for functional movements.

Test: Perform maximum pull-ups with full range of motion (chin above bar, no kipping).

Standards (reps):

20s: Men: 12, Women: 5

30s: Men: 10, Women: 4

40s: Men: 8, Women: 3

50s: Men: 6, Women: 2

60s: Men: 4, Women: 1

70s+: Men: 2, Women: 1 (or assisted pull-ups)

5. Dips (Upper Body Strength)

Purpose: Assesses pushing strength (triceps, chest, shoulders) and core stability.

Test: Perform maximum dips on parallel bars, lowering until shoulders are below elbows.

Standards (reps):

20s: Men: 20, Women: 12

30s: Men: 18, Women: 10

40s: Men: 15, Women: 8

50s: Men: 12, Women: 6

60s: Men: 8, Women: 4

70s+: Men: 5, Women: 3

6. Push-Ups (Upper Body Endurance)

Purpose: Tests upper body endurance and core strength, accessible to all fitness levels.

Test: Perform maximum push-ups in one set with proper form (chest to within 2 inches of ground).

Standards (reps):

20s: Men: 40, Women: 25

30s: Men: 35, Women: 22

40s: Men: 30, Women: 18

50s: Men: 25, Women: 15

60s: Men: 20, Women: 12

70s+: Men: 15, Women: 10 (or modified push-ups)

7. Plank Hold (Core Endurance)

Purpose: Evaluates core stability and endurance, vital for posture and injury prevention.

Test: Hold a forearm plank with a neutral spine for maximum time.

Standards (seconds):

20s: Men: 120, Women: 100

30s: Men: 110, Women: 90

40s: Men: 100, Women: 80

50s: Men: 90, Women: 70

60s: Men: 75, Women: 60

70s+: Men: 60, Women: 50

8. Vertical Jump (Lower Body Power)

Purpose: Measures explosive leg power, reflecting strength and coordination.

Test: Jump as high as possible from a standing position, measuring vertical height.

Standards (inches):

20s: Men: 24, Women: 18

30s: Men: 22, Women: 16

40s: Men: 20, Women: 14

50s: Men: 18, Women: 12

60s: Men: 15, Women: 10

70s+: Men: 12, Women: 8

9. Sit-and-Reach (Flexibility)

Purpose: Assesses lower back and hamstring flexibility, key for mobility and injury prevention.

Test: Sit with legs extended, reach forward toward toes, measure distance past or before toes.

Standards (inches past toes):

20s: Men: +2, Women: +4

30s: Men: +1, Women: +3

40s: Men: 0, Women: +2

50s: Men: -1, Women: +1

60s: Men: -2, Women: 0

70s+: Men: -3, Women: -1

10. Single-Leg Balance (Balance/Stability)

Purpose: Tests balance and proprioception, critical for fall prevention, especially in older adults.

Test: Stand on one leg with eyes open, hands on hips, for maximum time (up to 60 seconds).

Standards (seconds):

20s: Men: 60, Women: 60

30s: Men: 60, Women: 60

40s: Men: 55, Women: 55

50s: Men: 50, Women: 50

60s: Men: 40, Women: 40

70s+: Men: 30, Women: 30

Rationale for Additional Categories

Plank Hold: Core strength is foundational for all movements and reduces injury risk.

Vertical Jump: Adds a lower body power metric, complementing the sprints and assessing explosive strength.

Sit-and-Reach: Flexibility is often overlooked but critical for mobility and injury prevention.

Single-Leg Balance: Balance becomes increasingly important with age, especially for fall prevention (falls are a leading cause of injury in 60s+).

Notes

Standards: Numbers are based on fitness norms (e.g., ACSM guidelines, Cooper Institute data) adjusted for age and sex, aiming for a "healthy" benchmark (roughly 50th-60th percentile). They’re challenging but achievable with regular training.

Modifications: For 60s and 70s+, modified versions (e.g., assisted pull-ups, knee push-ups) can be offered to ensure inclusivity.