How Strong is Strong Enough? 7 Strength Standards For Long Term Healthspan
At One Life Personal Training in Glen Cove we believe fitness isn’t just about the workouts you do today—it’s about investing in your long-term health, independence, and ability to truly live life to the fullest.
Strength is the key to maintaining your health as you age. But the real question isn’t if you should get strong—it’s how strong is strong enough?
Unlike programs focused on chasing big personal records or Instagram-worthy lifts, our mission at One Life is to help busy adults get strong, fit, and healthy. We help you reach strength milestones that actually matter for your healthspan—the years of your life lived in good health, with the freedom to move and do what you love.
Here’s what you should aim for—and how we’ll guide you there.
Why Strength is Essential for Healthy Aging
Strength training isn’t just about looking good. It’s your best tool for staying independent, resilient, and injury-free as you get older.
Starting in your 30s, you begin to lose muscle mass—a process called sarcopenia—which accelerates into your 40s and beyond if you don’t take action. This loss is one of the strongest predictors of reduced mobility, falls, and even early mortality.
That’s why we see strength training as a kind of life insurance: it helps you move confidently, stay active, and live longer in good health.
The Strength Standards You Should Aim For
These strength benchmarks aren’t elite goals—they’re the minimums you should aim to work towards to ensure you stay strong, functional, and independent as you age.
1. Deadlift – Can You Pick Things Up Safely?
Why it matters: Deadlifts train the movement of picking objects off the ground—a daily task, whether it’s lifting groceries or grandkids. They strengthen your posterior chain (hamstrings, glutes, lower back) and protect your spine.
Standards:
- Men (20-49): 1.5-1.75x bodyweight
- Women (20-49): 1.0–1.25x bodyweight
- 50+: At least 1.0x bodyweight
At One Life: You’ll deadlift regularly with barbells, kettlebells, or dumbbells, building strength and confidence to lift safely in real life.
2. Back Squat – Can You Sit and Stand with Ease?
Why it matters: The squat is the foundation for sitting, standing, and climbing stairs. Strong quads, glutes, and hips help keep you mobile and reduce your risk of falls.
Standards:
- 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
At One Life: Expect a healthy mix of squat variations—back, front, goblet, split—so you’re prepared for every daily movement. We’ll train you for a full range of motion, so you can confidently get down (and back up) for years to come.
3. Push-ups & Bench Press – Can You Push Yourself Up?
Why it matters: Strong pushing ability helps you get up from the floor, push doors open, or stand from low chairs—critical movements for independence.
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
At One Life: We’ll use push-up progressions, dumbbell presses, and floor presses to build pressing strength safely and effectively.
4. Pull-ups & Rows – Can You Pull Your Own Bodyweight?
Why it matters: Pulling strength improves posture, protects shoulders, and builds the back muscles you need to lift, carry, and move with confidence.
Pull-up minimums:
- Men (20-49): 8–10
- Women (20-49): 1–3
- 50+: 1–5 pull-ups or 10+ bodyweight rows
At One Life: We’ll incorporate banded pull-ups, ring rows, and negatives so you can build pulling strength—because everyone deserves stronger lats!
5. Shoulder Press – Can You Lift Overhead with Control?
Why it matters: Overhead strength helps with tasks like putting items on shelves or carrying groceries. It also improves posture and upper body mobility.
Shoulder press minimums:
- Men (20-49): 0.75–1.0x BW
- Women (20-49): 0.5–0.75x BW
- 50+: 0.6–0.8x (men), 0.4–0.6x (women)
At One Life: We focus on form and controlled movements with dumbbells or barbells, plus push press variations for progression.
6. Core Strength – Your Foundation for Stability
Why it matters: A strong core stabilizes your body during every movement—picking up groceries, climbing stairs, or lifting weights.
Sit-up goals:
- 20-49: 30 unbroken
- 50+: 20 unbroken
Plank goals:
- 20-49: 90 seconds with good form
- 50+: 60 seconds with good form
At One Life: We train your core with planks, sit-ups, and anti-rotation work, building the stability you need for everything you do.
7. Grip Strength – Can You Carry Your Life?
Why it matters: Farmer’s carries train grip strength, posture, and core stability. Grip strength is strongly linked to overall health and longevity.
Standards:
- Minimum: 50% bodyweight per hand for 30 seconds
- Goal: Bodyweight total for 60 seconds
At One Life: Farmer’s carries and other grip challenges are staples in our programming, prepping you to carry groceries, luggage, or just about anything—confidently.
Bonus: Chair Stand Test (60+) – Can You Get Up Easily?
For members 60+, the Chair Stand Test is a quick screen for strength and mobility:
- Healthy: Stand up 5 times in under 12 seconds
- At risk: Over 15 seconds signals potential frailty
How One Life Helps You Get There
✅ Regular Assessments: We track your strength to guide your training and measure progress.
✅ Milestone Celebrations: We love seeing you hit new goals—like your first pull-up or a new squat PR.
✅ Expert Coaching: Our coaches teach safe, effective movement so you get stronger without injury.
Train for Life—Not Just PRs
At One Life, our focus isn’t on the biggest numbers. It’s on helping you live a life full of movement, confidence, and freedom—whether you’re picking up your kids, carrying luggage through the airport, or shoveling snow without pain.
Are you strong enough to live life on your own terms? If not, we’re here to help you get there. Book a free no sweat intro here.
