WHEN COACH Jeff Zwalley posted seven fitness benchmarks men over 60 should aim for, he didn’t expect quite so much backlash. Comments including, “Where did these come from? These are unrealistic. These will hurt someone. They’re too easy,” quickly followed, prompting Zwalley to clarify exactly who the benchmarks were intended for.
Crucially, he distinguishes these benchmarks from standards. They’re aimed at men in their 60s who have spent years strength training and are chasing the best possible outcome for their health and longevity – not the average 60-year-old. In that sense, they’re ambitious targets that only the fittest might realistically achieve.
“They’re benchmarks. Targets for men who have been consistently strength and conditioning training for several years,” Zwalley says. “Think of it like the [American] President’s Fitness Test we had as kids: not everyone passed everything, but it gave you a direction to train toward.
“The goal isn’t ego. It’s health, independence, and longevity. Strength, grip, cardiovascular capacity. These are all linked to lower frailty, preserved muscle, and longer, active years.”
So, here are Zwalley’s seven strength and endurance benchmarks for men over 60, how he categorises them and why they’re useful regardless of your training history.
7 fitness benchmarks for men over 60
1. Bench press
Solid: 0.75x bodyweight
Strong: 0.9x bodyweight
Exceptional: 1x+ bodyweight
2. Deadlift
Solid: 1.25x bodyweight
Strong: 1.5x bodyweight
Exceptional: 1.75x bodyweight
3. Back squat
Solid: 0.75x bodyweight
Strong: 1x bodyweight
Exceptional: 1.5x bodyweight
4. Strict pull-up
Solid: 3-5 reps
Strong: 6-8 reps
Exceptional: 10+ reps
5. 1-mile run
Solid: 10:00-11:00
Strong: 8:45-9:45
Exceptional: Under 8:30
6. Push-ups (in 2 minutes)
Solid: 20-30 reps
Strong: 40-50 reps
Exceptional: 60+ reps
7. Dead Hang
Solid: 20-30 seconds
Strong: 45-60 seconds
Exceptional: 75+ seconds
Why these benchmarks matter
As Zwalley is keen to stress, these numbers aren’t requirements that every man over 60 should already be able to hit. Rather, they’re aspirational targets to work towards, depending on your training background. They’re based on existing research and performance standards that point towards healthy levels of strength and fitness.
“These benchmarks aren’t random,” Zwalley explains. “They’re grounded in: proven strength ratios; bodyweight-based performance standards; VO2 max levels tied to aerobic health; and grip strength linked to longevity. They reflect trained capability, not elite performance.
“You can debate the numbers, but the bigger question is: are you training to maintain and reach your true potential into your 60s and beyond? That’s the standard that matters.”
What this means for you
The important thing is to view these as guideposts, not pass-or-fail tests. They’re a useful way to see where your strengths lie, identify any obvious weaknesses and give your training some direction.
And because these benchmarks are designed for exceptionally fit men in their 60s, even reaching 50-70% of the prescribed weights or rep targets would still put you in an encouraging position. The key is to keep building from wherever you are.
If you’re newer to training, don’t be discouraged. Improving – or simply maintaining – your strength and cardiovascular fitness throughout your 60s will pay dividends for your health, independence and quality of life as you get older.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get a digital download of Men’s Health’s Muscle After 40 bookazine.
Related:
10 of the fittest celebrities over 60
5 daily movements every man over 35 needs to stay ahead of ageing
