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7 fitness tests every man over 40 should be able to pass. Most can't do more than 3. Test yourself. Be honest. = Thread =
1. Push-Up Test: Drop and do as many push-ups as you can. Full range. No half reps. No sagging hips. ✅ 30+ reps: Excellent ✅ 20-29: Good ✅ 10-19: Average ❌ Less than 10: Red flag If you can't hit 20 clean push-ups — your upper body strength is declining faster than you think. Most executives I work with fail this one on day one. Within 90 days? Crushing it.
2. The 10 Minute Mile: Can you run a mile in under 10 minutes? Not a sprint. Not a marathon. One mile. ✅ Under 8 min: Excellent ✅ 8-10 min: Good ✅ 10-12 min: Average ❌ Over 12 min: Your cardiovascular health needs attention This is the baseline for heart health, work capacity, and longevity. If you're gassed walking up stairs → you already know the answer.
3. Dead Hang (60 seconds) Grab a pull-up bar. Hang. Time it. ✅ 60+ seconds: Excellent ✅ 40-59 seconds: Good ✅ 20-39 seconds: Average ❌ Under 20 seconds: Needs serious work Grip strength is one of the strongest predictors of all-cause mortality in men over 40. This isn't just a gym test, it's a longevity test. Your ability to hang directly correlates with how long and how well you'll live.
4. The 60-Second Plank Hold a plank. Proper form — straight line from head to heels. No sagging. No piking. ✅ 90+ seconds: Excellent ✅ 60-89 seconds: Good ✅ 30-59 seconds: Average ❌ Under 30 seconds: Core strength is compromised A weak core doesn't just look bad, it's the root cause of the lower back pain plaguing most desk-bound professionals.
5. Waist-to-Height Ratio Measure your waist at the navel. Divide by your height (same units). ✅ Below 0.43: Athlete-level ✅ 0.43-0.46: Excellent ✅ 0.47-0.52: Acceptable ❌ Above 0.53: Elevated health risk This is more accurate than BMI and more honest than the mirror. It's the single best predictor of metabolic health, cardiovascular disease risk, and visceral fat levels. Grab a tape measure. Do it today.
6. Pull-Up Test Full dead hang. Chin over bar. No kipping. No momentum. ✅ 10+ reps: Excellent ✅ 6-9: Good ✅ 1-5: Average ❌ Zero: Your relative strength needs urgent attention Most men over 40 cannot do a single proper pull-up. One of my clients , Eric, 50, surgeon, 60-hour weeks, went from zero to muscle-ups within his program. It's not about age. It's about having the right system.
7. Bodyweight Squat Test As many reps as possible. Full depth. Knees tracking over toes. Back straight. ✅ 40+ reps: Excellent ✅ 25-39: Good ✅ 15-24: Average ❌ Under 15: Leg strength and mobility need work This tests strength, endurance, AND mobility in one movement. If you can't squat properly → your knees, hips, and lower back will pay the price over the next decade.
THE REALITY CHECK: 7 simple tests. Most men over 40 fail 4 or more. Here's what that means: → Your body is declining faster than you realize → Your energy, sleep, and performance are already being impacted → It doesn't get easier with time — it gets harder The good news? Every single one of these is fixable. Permanently. I've watched 1000+ clients go from failing most of these to crushing all 7, while running companies, travelling weekly, and raising families.
Here's what to do next: 1. Test yourself on all 7 today 2. Write down your scores 3. Be brutally honest If you passed all 7, respect. Keep going. If you didn't, stop telling yourself you'll "start when things calm down." Things don't calm down. You have to start now.
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