The Real Truth About Fitness Benchmarks - Blog Copy

BLOG TITLE: The Real Truth About Fitness Benchmarks 

In February 2026, Men’s Health released a set of strength and conditioning standards for men in their 60s.

If you want to check them out, the entire article is here: “These Are the Strength and Fitness Benchmarks Men Should Aim for in Their 60s.”

Here are a few selected benchmarks (the lifting numbers are for 1-rep maxes):

• Back squat: 1.3 x body weight
• Bench press: 0.8 x body weight
• Deadlift: 1.45 x body weight
• Dead hang: 60 seconds
• Max push-ups in 2 minutes: 45
• 1-mile run: under 9 minutes

The article also listed numbers for 5- and 10-rep maxes.

In case you haven’t seen something like this before, here’s how to do the calculations:

Say 61-year-old Sam weighs 185 lb. According to the list above, he should be able to squat 240.5 lb. (185 x 1.3) for 1 rep and bench 148 lb. (185 x 0.8) for 1 rep.

Before you do the math for yourself, here are two important notes:

1. The article states, “It’s important to emphasize that these are rough goals to work towards for those who already have some experience training.” So if you’re just starting out, you won’t hit these numbers—and that’s OK. 
2. Calculations based on body weight often don’t produce ideal numbers. Take, for example, a man who weighs 200 lb. with very low body fat. He might deadlift 290 lb. or more with relative ease. Now consider a 200-lb. man with high body fat and far less muscle. It would be unreasonable to apply the same 290-lb. standard.

HEAD: Benchmarks and You

Here’s the truth about benchmarks: They are general—and sometimes fun to read about. But they should not be considered “hard targets,” and you should not feel bad if your numbers are nowhere near the benchmarks.

In fitness, “one size fits all” does not apply. That’s why we work directly with our clients to set specific goals that are appropriate for each one. 

Let’s say a 200-lb. person has never trained before but would like to become stronger. We might set an early squat goal of 45-95 lb. 

Or maybe another 200-lb. person has never trained but has a very physical job and natural strength. A good first goal might be 135-185 lb.

One more: A 200-lb. runner wants to improve endurance for a big race. We might not even set a strength goal because it’s not critically important to this person. 

It all depends on the individual. We can help anyone set appropriate short- and long-term goals based on desired outcomes and an evaluation of current fitness level.

Here’s one more thing to remember about benchmarks: In some cases, they are too low! We’ve seen many 60-year-olds do amazing things, so don’t consider a benchmark to be a “ceiling” if you have big dreams.

The takeaway for you: Whenever you see fitness benchmarks, remember that they are not your benchmarks. They are very general guidelines that should be adjusted based on a detailed evaluation of a person’s history and goals.

We can help you set your own benchmarks and provide a precise plan to hit them. If you were intrigued by the Men’s Health standards, or if you have any numbers in mind, let’s talk. We’ll gather info, answer your questions and make recommendations that will help you start moving toward any fitness goal.

Those goals might not include benchmarks at all. Your goal might just be “feel better” or “lose weight.” That’s A-OK. We can help there, too. 

Whatever you want to accomplish, we can help. To start working toward your goals, book a free consultation here today [LINK]!