These 8 simple, at-home tests will reveal the truth about your strength, endurance, and balance (and show how well your body is aging):
Itβs about staying strong, capable, and ready for lifeβs challenges.
Here are 8 simple, at-home tests every man over 40 should pass.
They measure your fitness and reveal exactly where you stand.
Push-ups are a surprising predictor of heart health.
β’ 40+ push-ups = excellent
β’Β Under 20? Time to focus on upper body strength.
Research shows men who can do 40+ push-ups have a much lower risk of cardiovascular disease.
Start testing.
Cardiovascular fitness is a cornerstone of health. The 1.5-mile run is a gold-standard test.
β’ Under 12 minutes = excellent
β’ 12-14 minutes = good
β’ Over 14? Time to build endurance.
This test gives a clear picture of your heart and lung capacity.
How fast can you climb 10 flights of stairs (~150 steps)?
β’ Under 90 seconds = excellent
β’ Over 120 seconds? Build endurance.
Afterward, measure your heart rate drop in 1 minute. A decrease of 12+ bpm signals strong cardiovascular recovery.
Core endurance protects your back and improves stability.
How long can you hold a forearm plank?
β’ Over 90 seconds = excellent
β’ Under 60? Strengthen your core.
A strong core reduces back pain and improves athletic performance.
Lateral core strength is just as important as front-facing core strength.
Hold a side plank on each side:
β’ Over 60 seconds per side = excellent
β’Β Under 30? Work on stability.
Strong lateral core muscles prevent injuries and improve posture.
Balance declines with ageβbut itβs critical for preventing falls.
β’ Hold each leg for 30+ seconds = excellent
β’Β Under 15 seconds? Time to train your balance.
For a challenge: close your eyes. Can you balance for 15 seconds?
How many bodyweight squats can you complete in 60 seconds?
β’ 30+ = excellent
β’ Under 20? Work on leg strength.
Squats mimic everyday movements like sitting and standing, making them essential for long-term functional fitness.
Can you hold half your body weight in each hand?
This tests grip strength, core stability, and real-world strength.
β’Β 90+ seconds = excellent
β’Β 60-89 seconds = good
β’Β Under 60 seconds? Time to build strength.
Grip strength is a major predictor of longevity.
This oneβs worth mastering.
β’ Push-ups
β’ 1.5-mile run
β’ 10-flight stair climb
β’ Front plank hold
β’ Side plank hold
β’ Single-leg balance
β’ Squats
β’ Farmerβs carry
Where do you stand?
If you got value out of this thread:
1. Follow me @ted_rycefor more of these
2. RT the first tweet to share this thread
- Lose 20 lbs of fat
- Gain 5-10 lbs of muscle
- Boost your energy levels
All in less than 2 hours a week while growing your business.
Interested?
DM me, and let's chat!π
x.com
More from this author
My mother died in a car accident when I was 14. My 9 y/o brother was murdered when I was 19. My sister committed suicide when I was 36. My father d...
I went from being a 150 lb skinny 18-year-old to a muscular 185 lb 45-year old. In those 27 years, I made a lot of mistakes. Learn from my errors in...
The hidden danger thatβs slowly killing you: Visceral fat. Iβve been a health coach for +25 years. Here are 5 ways to destroy visceral fat (bookmar...
Most people spend $1,000s on supplements. And 99% of supplements are a scam. Iβve trained celebrities and CEOβs for +25 years. Here are the 7 suppl...
Recent Threads
Iβve recently seen a lot of people criticizing smaller indie projects for releasing merchandise or doing kickstarter funding to fund their projects. T...
I compiled all the specific references I noticed in May's moveset! #γ€γγ #g_bd #g_bdr #GBDR https://t.co/PvNHzH6yj6
taekook taguan ng anak au wherein jk received a surprising gift from their xmas partyβ¦ [ christmas special π] https://t.co/WY3C450KpV
@HitWithAHeart I hear him before I see him. The weight of his steps on the stairs. Slower than usual. Measured. Like heβs already bracing for whatev...
(1/7) I'm not going to do a full trailer breakdown for Zach Cregger's Resident Evil film, since we have an early form of the script you can place a lo...
Nikola Jokic is 0-6 against 50+ win teams in the playoffs. https://t.co/l5hCeVCoUj
Popular Threads
Top-40 Footballers with Most Goal Contributions (Goals + Assists) in history. [ A MEGA THREAD ] https://t.co/gAb3QcqdYQ
Here's 40 TikTok hooks that could make you go viral. (Not in any particular order) //THREAD//
Please retweet and share if you support my and others' vaccine injury recoveries. https://t.co/y8xNWwRUOO
These are the 41 most powerful tenants of Tateism for a man to live by. Wether you are Christian, Muslim; It doesnβt matter if you are strong, weak...
A thread: Pakistani newspaper Dawn's front pages from 4th december 1971 to 20 December to see how they kept their own people in the dark. This was on...
1. There are more people added on the list of arrests and executions of famous people but no further intel is available at this time. ARRESTS and EXE...
