Most people think they recognise fitness. They see someone jogging three times a week and call them fit. They see someone slim, without overweight, and assume they’re fit. They see someone doing yoga and think that’s fitness too. But here’s the truth: those things alone don’t equal fitness. Real fitness is measurable, and if you can’t hit a set of basic strength and power benchmarks, you’re not fit—no matter what you look like or how often you jog.
Fitness is not about looking good and fit (although, who doesn’t like to look good naked?). It’s about being able to useyour body. Carry groceries, pick up your kids, get off the floor, run for a train, and still be doing all of it 20 years from now. That’s fitness.
This isn’t about shaming anyone. It’s about truth. Strength and power are not optional—they are the foundation for independence, resilience, and healthy aging. Without them, you’re building your life on sand.
Strength and power benchmarks: the standards that matter
Here’s what everyone—yes, everyone—should be able to do:
Strength benchmarks
- Deadlift: Bodyweight x 5 reps.
- Back squat: ¾ of your bodyweight x 5 reps.
- Strict press: ½ of your bodyweight x 1 rep.
- Pull-up: At least 1 strict, full range of motion.
- Farmer’s carry: Bodyweight total (half in each hand) for 30–60 seconds.
- Dead hang: Hang from a pull-up bar for at least 60 seconds.
These are not “gym rat” numbers. They are basic insurance policies for your body. Can’t deadlift your bodyweight? Then carrying your suitcase up the stairs is already risky. Can’t press half your bodyweight overhead? No wonder the luggage rack feels impossible.
Power benchmarks
- Broad jump: At least your body height in distance.
- Sit-to-stand: Get off the floor without using your hands.
- Box jump: Controlled jump onto a 30–40 cm box.
- Sprint: Run 20 meters at full speed without hesitation.
- Medicine ball throw: Launch a 6–9 kg ball with force.
Power is usually ignored—but it’s the first thing you lose with age. And when it’s gone, you notice: slower reactions, stumbling more, hesitating before moving quickly. Power is what keeps you sharp and safe. If you can’t jump, sprint, or throw, your “fitness” is just a filter on Instagram.
The blunt truth
If you can’t hit these strength and power benchmarks, you are not “fit.”
Jogging three times a week doesn’t make you fit. Doing only yoga or pilates doesn’t make you fit. Being thin doesn’t make you fit. Fitness isn’t about appearances or activity levels—it’s about capacity. You don’t get bonus points for “feeling active” if your body can’t back it up.
Why these benchmarks matter
Strength is what keeps your bones dense, your metabolism alive, and your daily life functional. Power is what lets you react, move fast, and stay safe. Together, they’re the difference between living independently or relying on someone else.
Think ahead: you don’t train just for today—you train for 10, 20, 30 years from now. Meeting these strength and power benchmarks is about whether you’ll still be skiing, carrying shopping bags, and chasing your kids—or sitting it out.
The good news
You are not doomed. These strength and power benchmarks are not reserved for athletes. They are within reach for almost anyone who trains with consistency.
For most people, hitting these standards is a 6-month project. That’s right—half a year of structured, progressive training is enough to take you from “average” to “capable.” If it takes longer, it doesn’t mean they’re out of reach. It just means your starting point is different. The timeline shifts, but the goal stays the same.
At any age, you can get there. And once you do, the difference in how you move, feel, and live is massive.
What it takes
- Consistency. Two or three proper strength sessions a week. Not “when you feel like it,” but scheduled and progressive.
- Coaching. Most people waste years on the wrong things. A coach shortcuts the process, keeps you safe, and pushes you when you need it.
- Intensity. Weights that actually challenge you. Sprints that leave you breathless. Effort and discomfort are not bugs—they’re features.
- Recovery. Sleep, nutrition, and stress management aren’t extras. They’re part of the training plan.
The bigger picture
Hitting these benchmarks isn’t about bragging rights. It’s about owning your fitness in a way that shows up in everyday life. It’s about never having to say “I can’t.”
Because here’s the truth: if you don’t build strength and power, the world will take them from you. Slowly, quietly, one weak muscle, one stumble, one fall at a time. But if you do the work, you buy yourself decades of independence, confidence, and freedom.
Final word
Stop confusing activity with fitness. Stop mistaking slimness for strength. If you can’t meet the strength and power benchmarks, it’s time to face reality—you’re not there yet.
The good news? You can get there. We can get you there. Six months, a year, however long it takes—the timeline doesn’t matter. What matters is that you start.
