Free tool
Am I strong for my age?
Pick a test, enter your result, and see where it lands against commonly cited references for your age band. Five tests, all doable at home, all responsive to training.
Your test
Count full-range push-ups from the toes; from the knees, use the female reference column.
Where you land
...
against commonly cited references
- Typical range for your age and sex...
- Above typical starts at...
- What this test predicts...
Rounded references, not medical norms. Different labs publish different tables; the bands here are deliberately wide.
The reference bands the calculator uses
Each test has a typical range by decade and sex. Below the range reads as an opportunity, inside it as typical, above it as strong. The bands are rounded and wide on purpose.
| Test | Typical, women | Typical, men | What it tracks |
|---|---|---|---|
| Push-ups, max reps | 40s: 8 to 15 · 50s: 6 to 12 · 60s: 4 to 10 | 40s: 12 to 22 · 50s: 9 to 17 · 60s: 6 to 13 | Upper body strength endurance |
| Plank, seconds | 40s: 45 to 90 · 50s: 35 to 75 · 60s: 30 to 60 | 40s: 55 to 100 · 50s: 45 to 85 · 60s: 35 to 70 | Trunk endurance and back resilience |
| Grip, kilograms | 40s: 25 to 33 · 50s: 23 to 31 · 60s: 20 to 28 · 70s: 17 to 24 | 40s: 42 to 52 · 50s: 39 to 49 · 60s: 34 to 44 · 70s: 28 to 38 | Whole-body strength and healthspan |
| Chair stands, 30 seconds | 60s: 12 to 17 · 70s: 10 to 15 · 80s: 8 to 13 | 60s: 14 to 19 · 70s: 12 to 17 · 80s: 10 to 15 | Leg power and fall risk |
| Dead hang, seconds | 40s: 20 to 45 · 50s: 15 to 40 · 60s: 10 to 30 | 40s: 30 to 60 · 50s: 25 to 50 · 60s: 15 to 40 | Grip endurance and shoulder tolerance |
A worked example
A 55 year old woman who holds a plank for 28 seconds lands below the typical 35 to 75 second band for her decade. The tool reads it as the first thing to train, and a coach would pair short daily plank progressions with two strength sessions a week; most untrained adults double a plank hold inside eight weeks.
Questions people ask
Before you trust the number
Where do these reference numbers come from?
They are rounded from commonly cited exercise physiology norms and public health functional-fitness references, grouped by sex and age band. They are references for conversation, not pass or fail lines.
I scored below typical. What now?
Nothing dramatic. Untrained adults usually move a band within two to three months of coached strength work, and the tests here are chosen because they respond to training quickly.
Can I get these tests done properly in Carmel?
Yes. A free consultation at FlexWerk in Carmel City Center includes a movement and strength baseline plus an InBody scan, so the numbers are measured rather than self-reported.
Self-reported numbers drift
Get them measured
A free consultation at FlexWerk includes a coached strength and movement baseline plus an InBody scan, then a plan that moves the weakest test first. Private rooms at Carmel City Center, first session free.
- Coached baseline tests, not guesses
- Free InBody body composition scan
- A plan built around your weakest number
- No membership required