How Strong is Strong Enough?
At Fit2Live, our members don’t just work on their fitness—they’re investing in their long-term health, independence, and ability to live life to the fullest.
Strength is the secret to maintaining health as you age, but the real question you should be asking yourself—and your coaches—is: How strong is strong enough?
At Fit2Live, we’re not focused on chasing big PRs or Instagram-worthy lifts.
We’re focused on helping our members reach the strength milestones that matter most for preserving their healthspan—the years of your life lived in good health and function.
Let’s break down the key strength standards you should be aiming for and how we can use them to guide your fitness journey at Fit2Live.
Why Strength is the Key to Long-Term Health
Strength training is known for improving body composition, boosting confidence, and preventing injury.
But its true value lies in helping you stay independent and resilient as you age.
Muscle loss, known as sarcopenia, starts in your 30s and accelerates as you enter your 40s and beyond—unless you take action. It’s one of the strongest predictors of mobility loss, falls, and early mortality.
As your fitness coaches, we view strength training as a form of life insurance for our members.
What Strength Standards Should You Be Aiming For?
These strength standards are designed to help you stay strong, functional, and independent for years to come. They are not elite goals—they are the minimum benchmarks you should be hitting to ensure you’re not risking decline as you age.
Here’s how to break them down by movement:
1. Deadlift – Can You Pick Things Up Safely?
Why It’s Important: The deadlift is one of the most functional exercises because it mimics the action of picking things up from the ground—something we do countless times each day. Whether it’s lifting your kids, picking up groceries, or bending over to tie your shoes, being able to deadlift safely ensures you can do these tasks without risking injury. This movement also strengthens the posterior chain (hamstrings, glutes, and lower back), which is crucial for maintaining good posture, mobility, and balance as you age.
- Men (20-49): 1.5x bodyweight
- Women (20-49): 1.0–1.25x bodyweight
- 50+: At least 1.0x bodyweight for both genders
In the gym: We use barbells, kettlebells, and dumbbells to build deadlift competency.
You’ll find deadlifts programmed regularly to help build strength and confidence when it comes to picking things up safely. The only way to protect your back when picking things up is to train for it.
2. Back Squat – Can You Sit and Stand with Ease?
Why It’s Important: The squat is often referred to as the king of exercises because it’s fundamental to everyday movements like sitting down, standing up, and climbing stairs. Strong quads, glutes, and hips are essential for maintaining mobility and preventing falls, especially as you get older. A solid squat also supports your ability to lift, carry, and move with confidence—making it an essential movement for functional strength that carries over into all aspects of life.
- Men (20-49): 1.25–1.5x bodyweight
- Women (20-49): 0.9–1.1x bodyweight
- 50-59: 1.0x BW (men), 0.75x BW (women)
- 60+: Bodyweight or 25-50% BW loaded
In the gym: It’s true, if you don’t squat…you won’t be squat. We program varied squatting movements every week, ensuring a well balanced diet of heavy, moderate and light squats and squats targeting slightly different muscle groups: back squats, front squats, overhead squats, goblet squats, banded squats and so many more!
Our programming will prioritize full range squats, ensuring you can get down to the toilet and back up again for years to come!
3. Push-ups / Bench Press – Can You Push Yourself Away from the Ground?
Why It’s Important: The ability to push—whether you’re doing a push-up or bench pressing—is essential for many daily activities, such as pushing yourself up from the ground, getting out of a low chair, or even pushing a heavy door open. Strengthening the chest, shoulders, and triceps with exercises like the push-up or bench press not only improves your upper body strength but also helps maintain functional movement patterns that support shoulder health and upper body mobility.
- Push-up Minimums
- Men: 30 (20s), 20 (40s), 10 (60s)
- Women: 20 (20s), 10 (40s), 5 (60s)
- Bench Press Standards
- Men: 0.75–1.0x BW
- Women: 0.5–0.75x BW
In the gym: We’ll progress your push-up game with various progressions like elevated push-ups and eccentric push-ups. If you’re working on your bench press, we’ll use dumbbells and floor presses to get you stronger on top of the tried and true barbell bench press.
4. Pull-ups / Rows – Can You Pull Your Own Bodyweight?
Why It’s Important: The pull-up and its variations (like rows) are critical for building upper back strength, which is essential for maintaining good posture and protecting your shoulders from injury. The ability to pull your own bodyweight is not only key for everyday tasks like lifting yourself up (think: getting into a car or onto a high surface) but also helps with functional fitness. Strengthening your back and arms improves mobility, prevents slumping, and enhances overall strength for lifting, carrying, and moving in a variety of environments.
- Pull-up Minimums
- Men (20-49): 8–10
- Women (20-49): 1–3
- 50+: 1–5 pull-ups or 10+ bodyweight rows
In the gym: You’ll see plenty of pull-up progressions using bands, ring rows, or negatives to help you reach this milestone. WE ALL NEED MORE LATS!
We’ll track your pull-up strength regularly to celebrate improvements!
5. Shoulder Press- Can You Lift Overhead with Control?
Why It’s Important: The shoulder press is essential for building upper body strength, shoulder health, and functional fitness. Whether you’re lifting groceries, placing items on high shelves, or improving posture, shoulder strength plays a key role in everyday activities.
- Shoulder Press Minimums
- Men (20-49): 0.75-1.0 x Bodyweight
- Women (20-49): 0.5-0.75 x Bodyweight
- Men 50+: 0.6 – 0.8 x Bodyweight
- Women 50+: 0.4 – 0.6 x Bodyweight
In the gym: We’ll use dumbbells or barbells to work on pressing strength, focusing on controlled movements and full range of motion.
For those working on building up to their target press, we’ll incorporate push press variations and strict press progressions (e.g., seated press, dumbbell press, and kettlebell press).
Form and control are paramount. It’s not just about pressing heavier weights—it’s about developing consistent, sustainable strength for overhead movement.
6. Core Strength – The Foundation of Stability and Movement
Core strength is a key indicator of overall fitness and functional strength, as it supports nearly every movement you make. Whether you’re picking up groceries, running, or lifting weights, a strong core helps stabilize your body and prevents injuries.
One great way to gauge your core strength is by performing sit-ups or a forward plank. These exercises test your abdominal strength, hip flexor endurance, and lower back stability, all of which are essential for maintaining a strong and healthy posture.
Sit-ups – Can You Flex Your Core Effectively?
- Why It’s Important: Sit-ups are a classic core exercise that targets the rectus abdominis (the “six-pack” muscles), but also engages your hip flexors, lower back, and obliques. Being able to perform sit-ups efficiently is an indicator that your core muscles are engaged, flexible, and able to generate the force needed to stabilize your trunk during movement. A strong core helps improve posture, balance, and prevents lower back pain.
- Minimum Goal:
- Men & Women (20-49): 30 Unbroken
- Men & Women (49+): 20 Unbroken
Forward Plank – Can You Hold a Stable Position?
- Why It’s Important: The forward plank (or plank hold) is another effective indicator of core strength, focusing on both isometric stability and endurance. This exercise engages the abdominals, obliques, and lower back muscles, along with the shoulders, to hold a stable position. It is essential for maintaining postural control during nearly every movement pattern—whether you’re lifting, bending, or reaching.
- Minimum Goal:
- Men & Women (20-49): At least 90 seconds with good form (body one straight line)
- Men & Women (49+): At least 60 seconds with good form (body one straight line)
7. Grip Strength/Farmer’s Carry – Can You Carry Your Life?
Why It’s Important: Farmer’s carries are one of the most functional exercises you can do because they mimic real-world movements like carrying groceries, moving furniture, or even lifting heavy bags. This simple yet highly effective exercise targets your grip strength, core stability, shoulders, and posture. By carrying heavy weights for distance or time, you’re not only improving your grip strength (which is vital for many other exercises and tasks), but also training your body to maintain postural integrity under load.
- Minimum: 50% bodyweight per hand, 30 seconds
- Goal: Bodyweight total, 60 seconds
In the gym: We’ll regularly incorporate grip-strength exercises like farmer’s carries, rows, and deadlifts, helping you improve your grip and overall functional fitness. You’ll be able to carry all of those groceries inside in one trip! Farmers carries are a fan favorite, building your grip strength, core stability, and posture. They’ll be in Fit2Live workouts regularly—whether as a workout, finisher or in warm-ups!
Bonus: Chair Stand Test (60+) – The Key to Functional Strength
For clients over 60, the Chair Stand Test is a quick, no-equipment screen that measures mobility and strength:
- Healthy: Stand from a chair 5 times in <12 seconds
- At Risk: >15 seconds = potential red flag for frailty
At Fit2Live, we use this simple test as a conversation starter about fall prevention, strength, and functional fitness. It helps us guide your training to ensure you stay strong, resilient, and independent.
How Fit2Live Can Help You Meet These Strength Standards
- Assessments Matter:
At Fit2Live, we assess your strength regularly to guide programming and track your progress. These baseline standards will help us make sure you’re on track and getting stronger every day. - Milestones to Celebrate:
We love celebrating your milestones! Whether you hit a new deadlift PR or achieve your first pull-up, we’ll be right there with you, cheering you on! - Coaching and Class Design:
Our coaches are here to teach you how to move safely and effectively. We’ll focus on proper form and progressive overload to help you build strength without risk of injury.
Train for Life, Not Just PRs
At Fit2Live, our focus isn’t just about lifting the heaviest weight or achieving the biggest PR. It’s about living life to the fullest—whether that means picking up your kids without pain, carrying groceries up the stairs, or traveling without worrying about your physical limitations. 🛫
Can you shovel snow without hurting your back? Can you carry luggage through the airport without assistance? If not, your strength is missing—and we can help you fix that.
BOOK A FREE CONSULTATION TO START YOUR STRENGTH JOURNEY HERE!
NEXT UP: 12 REASONS YOU NEED MORE STRENGTH TRAINING IN YOUR LIFE!
