As we get older, our strength isn’t what it once was—college bench press stories get better with time, too. But from a coach’s perspective, it’s vital to set real-world standards—not endless PR chasing—to ensure my guys are “strong enough” for everything life demands.
These aren’t elite athlete numbers. They’re the minimums I expect from any male client over 40. And for those who want more? I included gamechanger targets—ambitious goals that require real training and consistency.
But here’s the deal: You need to hit all four categories—not just the one or two you enjoy most.
🧠 PUSH — Dumbbell or Barbell Bench Press
Bench your bodyweight. Barbell or dumbbell—your call, same target.
- Minimum: 5 reps at bodyweight
- Gamechanger: 15 clean reps at bodyweight
Crush that, and push strength isn’t holding you back.
💪 PULL — Chin-Ups
The ultimate test for upper body strength and body composition. No kipping—strict, full reps only.
- Minimum: 5 strict chin-ups
- Gamechanger: 15 strict chin-ups
If chin-ups feel out of reach, start with bodyweight progressions and check out StrongFirst’s Fighter Pullup Program—it’s designed to help you build volume and strength consistently.
🦵 SQUAT — Rear Foot Elevated Split Squat
This split squat puts more load on the legs, less on the spine than back squats—a perfect option for older lifters.
- Minimum: Dumbbells totaling 50% of your bodyweight for 5 reps per leg
- Gamechanger: Dumbbells equal to bodyweight for 5 reps per leg
Might look heavy now—but if you train it like you do your bench, you’ll make fast progress.
🏋️♂️ HINGE — Deadlift
This is my favorite lift—biggest return on investment if you maintain form. Plus, it’s always badass when you’re the one people call to move their couch.
- Minimum: 1.5× bodyweight for 5 reps
- Gamechanger: 2× bodyweight for 5 reps
Final Thoughts:
Minimum standards = “fit for life.” With consistent training, most guys can reach them.
Gamechanger targets = elite levels that require focus—but absolutely achievable with time and effort.
Why do it? Because staying strong, capable, and dependable—no matter your age—is worth it.
Train Hard, Live Easy.
