So You Think You're Fit?

How fit is "fit enough" for your age?

Imagine you're 51 years old, male or female, how long should you be able to hang from a bar (Dead Hang)? Or hold a Front Plank? How many pushups should you knock out? How long should hold a Wall Sit or complete a Farmers Walk, carrying 25% of your body weight evenly in both hands?

When it comes to Agility and Mobility, things get even trickier. How long can you balance on one leg, eyes open compare to a standard? Or how many burpees can you crank out versus a standard? Can you get off the floor with no hands or clasp both hands behind your back, both sides?

While there are established tests like the Cooper Test, which measures VO2 max by, creating a comprehensive set of standards for Strength, Mobility, Agility, Cardio, and High-Intensity performance by age and gender is essential to assess how your training today shapes the future you.

Check out the sample plank hold chart below to see where you stand.

Wrapping it up

Understanding where you stand today is the first step toward a stronger, more resilient future self. The standards we’ve developed for the FutureFitYou dashboard are not just benchmarks—they’re a roadmap. By measuring your progress in key areas like Strength, Mobility, Agility, Cardio, and High-Intensity performance, you gain insight into how well your current fitness regime is preparing you for the years ahead.

So, what’s your next move? Use these standards to assess yourself, set realistic goals, and track your progress. Remember, fitness isn’t just about where you are today—it’s about ensuring you’re vibrant and active for years to come.

With the help of professional trainers, we’ve designed exercises that assess your strength, stability, and cardio as part of our midlife assessment. For the next 3 months, you can have free access to our Assessment Tool by getting started here. (futurefityou.com)