7 Fitness Tests Every 40-Year-Old Should Be Able to Pass

Turning 40 is a milestone that often prompts reflection—not just about life goals, but also about your health and fitness. While the body naturally changes with age, maintaining strength, mobility, and endurance is critical for quality of life, longevity, and independence.

The good news? You don’t need to train like an elite athlete to stay fit in your 40s. But you should be able to pass a few key fitness tests that serve as benchmarks for well-rounded physical health. These tests challenge your cardiovascular capacity, muscular strength, endurance, mobility, and functional movement—ensuring your body is built to keep up with the demands of daily life.

At UFS, you’ll see all of our adult clients doing one or more of these exercises in their programs. These aren’t just performance tests—they’re practical tools we use to help our members stay strong, capable, and confident well into their 40s, 50s, and beyond.

Here are 7 fitness tests every 40-year-old should aim to pass—and why they matter.

1. Run a 10-Minute Mile

What it tests: Cardiovascular endurance.

Running one mile in 10 minutes or less is a solid indicator of cardiovascular health. It's not about speed—it's about sustaining a moderate pace and building an efficient aerobic system.

Why it matters: Strong cardiovascular fitness reduces your risk of heart disease, stroke, and chronic illness. It also gives you more energy for everyday life—whether you're chasing after kids, walking the dog, or hiking on the weekends.

Training tip: Incorporate interval running, brisk walking, or cycling 3–4 times per week. Start with walk-run intervals and gradually build continuous running time.

2. Squat Your Own Bodyweight

What it tests: Lower-body strength and joint stability.

Being able to perform a squat with your own bodyweight (on a barbell or equivalent load) is a marker of strong glutes, quads, hamstrings, and core.

Why it matters: Lower-body strength helps with everything from climbing stairs to preventing injury. It also plays a major role in metabolic health and longevity.

Training tip: Focus on progressive resistance training with squats, lunges, and step-ups. Prioritize form before increasing load.

3. Farmer Carry Your Bodyweight for 2 Minutes

What it tests: Grip strength, core stability, and overall muscular endurance.

Pick up two heavy dumbbells or kettlebells totaling your bodyweight and walk for 2 minutes without setting them down. It’s tougher than it sounds—and incredibly effective.

Why it matters: Farmer carries simulate real-world strength and are linked to functional independence. Grip strength, in particular, is one of the top predictors of health span and mortality.

Training tip: Practice loaded carries weekly. Start with lighter weights and build up to carrying your full bodyweight.

4. Complete 5 Unbroken Pull-Ups

What it tests: Upper-body pulling strength and body control.

Pull-ups are one of the ultimate displays of relative strength—your ability to move your own body through space. Aim for 5 reps without swinging or kipping.

Why it matters: Strong lats, upper back, and grip muscles support posture, shoulder health, and injury prevention.

Training tip: Use resistance bands or eccentric (slow lowering) pull-ups to build up to full reps.

5. Pass the Sit-and-Raise Test

What it tests: Mobility, flexibility, balance, and coordination.

Sit on the floor with your legs crossed and try to stand up using as little support as possible—ideally without using your hands or knees. This is the “sit-and-raise test.”

Why it matters: This test is a proven predictor of longevity. The more easily and independently you can move your body, the better your chances of avoiding injury and maintaining quality of life.

Training tip: Improve hip mobility, ankle flexibility, and core strength with daily mobility drills and yoga-based movements.

6. Perform 25 Unbroken Push-Ups

What it tests: Upper-body pressing strength and muscular endurance.

Push-ups are a foundational movement for shoulder, chest, and triceps strength—and an indicator of general fitness.

Why it matters: Being able to press your body off the ground is more than a fitness feat—it’s functional. It builds core stability and transfers to daily activities and sports.

Training tip: Scale with incline or knee push-ups and progress to full reps. Focus on quality over speed—chest to floor and controlled tempo.

7. Dead Hang for 2 Minutes

What it tests: Grip strength, shoulder stability, and mental toughness.

Grab a pull-up bar and hang. Just hang—for two full minutes. It’s deceptively simple and incredibly powerful.

Why it matters: Dead hangs decompress the spine, improve shoulder health, and enhance grip strength—all key components of staying injury-free and mobile.

Training tip: Start with 20–30 second holds and slowly increase. Add active hangs and scapular retractions for bonus benefits.

Final Thoughts

Fitness after 40 isn’t about chasing personal records—it’s about staying capable, strong, and ready for life. These 7 tests provide a blueprint for what a well-rounded, functional body should be able to do at this stage of life.

If you’re not quite there yet—don’t worry. Use these benchmarks as goals to strive for, not judgments of your current ability. Start where you are, stay consistent, and your future self will thank you.

Need help testing or training for these benchmarks? We work with everyday athletes over 40 to build strength, endurance, and confidence. Contact Us today to book a free consultation and take the first step toward becoming the strongest version of yourself.