It’s a question most of us wonder at some point: how does my fitness compare to others my age? Forget elite marathons or heavy weightlifting — true fitness is about maintaining strength, mobility, and resilience as the years go by. Researchers have highlighted four simple tests that give you a clear picture of where you stand.
1. The 12-minute run or 1-mile walk
This test looks at cardiovascular health — how efficiently your heart and lungs fuel your body. You can either run for 12 minutes and see how far you get, or walk a mile (1.6 km) at your fastest sustainable pace.
If you’re gasping for air halfway through or struggling to finish, it may be less about willpower and more about your cardiorespiratory fitness. According to the American Heart Association, aerobic capacity is a strong predictor of long-term health. A fitness tracker or heart rate monitor can give even more insight into how your body copes with exertion.
2. Push-up challenge
Push-ups aren’t glamorous, but they’re one of the best measures of upper body strength. They engage your chest, shoulders, triceps, and even your core. Start in a plank, lower yourself until your chest nearly touches the floor, and push back up.
The number you can perform varies by age, but it’s telling. A man in his forties who can knock out around 20–25 push-ups is generally considered in good shape for his age. For women, slightly lower numbers are still a strong sign of muscular endurance. If you struggle after just a few, it might be time to add some resistance training into your weekly routine.
3. The side plank test
This exercise zeroes in on core stability, which is essential for posture, balance, and injury prevention. Lie on one side, stack your legs, and prop yourself up on your elbow, lifting your hips until your body forms a straight line.
Hold for as long as you can. Managing more than 45 seconds is above average, while falling short of 20 seconds suggests your core needs work. The Mayo Clinic notes that core strength plays a role in almost every movement we do, from carrying groceries to avoiding back pain.
4. Standing up without using hands
This one looks deceptively simple. Sit cross-legged or comfortably on the floor, then try to stand without using your hands or arms for support. It’s a test of mobility, balance, and leg strength — all areas that naturally decline with age.
If you wobble or need help from a chair or wall, don’t worry. Even attempting this regularly is a great way to train those exact skills. Physical therapists often use this as a practical measure of overall mobility, especially in older adults.
The bigger picture
As Linda P. Fried, Dean of Columbia University’s Mailman School of Public Health, has put it, regular physical activity is like a “magic pill” for healthy aging. These four exercises aren’t competitions, but snapshots of how your body is doing right now.
If you ace them, take it as confirmation that your habits are working. If you struggle, view it not as failure but as a roadmap for improvement. The beauty of fitness is that progress is always possible, no matter your age.
So why not try these tests today? You might be surprised by what your body can — or can’t — do, and that awareness could be the first step toward better health.
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Theo is a dynamic fitness coach who brings energy, realism, and flavor to healthy living. His content is about strong bodies, positive minds, and meals that fuel both.