How Strong Should You Be At 35? Realistic Strength Benchmarks For Men

Once men cross the age of 35 and above – at this age, strength training becomes less about aesthetics (muscle building) and more about longevity. Studies have shown that – after the age of 30, a body’s natural ability to maintain muscle declines, recovery slows down, and everyday activities begin to demand more from the body that it did in your 20s. This is exactly why maintaining strength, endurance, and mobility becomes one of the most important habits a man must adopt for long-term health.

According to Josh Feldkamp, who is a CSCS coach – In his recent YouTube video, he shared a practical fitness assessment for men over 35, which focuses on real-world strength and functional fitness. He explains how these exercises in the test can help to determine whether your body is up to the correct fitness standard – maintaining the level of strength and endurance needed for healthy aging.

He advises that – before taking the test, make sure you warm the body up, to reduce any chances of injuries. Moreover, he suggests that all exercises must be done with correct form, and the test must be immediately stopped, if exercise form cannot be maintained.

7 Strength Tests You Should Still Pass After 35

1. Push Ups

How Strong Should You Be at 35? Realistic Strength Benchmarks for Men

Josh included body weight push-up exercise in the test to determine and measure your upper body endurance. In this test, you are actually measuring your body’s pushing capacity – which means how many push-ups you can do in under sixty seconds. He strictly recommends doing push-ups with a strict form. At any moment, if you are unable to do push-ups with correct form, the test must be stopped.

2. Plank Hold

The next exercise in the test is the Plank Hold. It is an isometric movement where there is no movement and the body remians in a static position, yet the working muscle is under constant tension. By doing planks, Josh says – this exercise is done to measure the endurance of the core muscles. He says, the test measures – for how long can you hold the plank position in a single set, with proper form.

3. Bodyweight Squats / Goblet Squat

Josh says this test is done to determine your lower body endurance, which means, similar to the push up test, how many bodyweight squats can you do in under 60 seconds with correct squat form. He adds that – to get the right results, you need to carry a weight, that can be in the form of kettlebell or dumbbells, and the carrying weight should be around 15% of your own body weight for the test to be conducted. Here, Josh prefers to use the goblet squat exercise stance for the test.

4. Pull-Ups / Weighted Pull-Ups

Pull-ups are the best bodyweight exercise to determine your upper body strength, as well as pulling capacity. Again, Josh says that – for the test, the exercise form for the pull up should be taken very strictly. Which is – your chin must cross the bar during the pulling-up movement at the top. And any form of jerking of the body must be avoided.

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5. Farmer’s Carry / Farmer’s Walk

Josh explains that – When doing the farmer’s walk, it may look like that you are only using your hands, but actually your entire body is working at once. Not only do you have to grip the weight, but you have to walk a total distance of 60 yards (30 + 30) with the weight back and forth in the minimum time.

6. 1.5 Mile Run (Yes it counts)

Josh explains that this exercise in the fitness test is to determine your overall aerobic capacity and heart health. To pass the test successfully, you have to complete the 1.5 mile run as fast as possible and in minimal time.

7. Grip Strength / Dumbbell Holds

The last exercise in the fitness test is the Dumbbell Holds. This exercise does not have any movement, because it is an isometric metric exercise similar to the planks. In this exercise, you have to choose a set of 45 lbs (20 kg) dumbbells. The test is simple – you have to hold the weights for up to 5 minutes or more, without losing the hand grip.

Final Takeaway

From the beginning, Josh clearly states that – getting older does not mean you have to get weaker. Instead, it is about why you should adjust your body strength and endurance training programs to match your age. Sure, your body’s physical ability begins to decline after 30, and thus, you should not limit yourself to just aesthetics, but train for real-world physical necessities.

Editor’s Note: This content is for informational and educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult your physician or a qualified personal trainer before starting any workout or nutrition program