As a gym owner, we’re not simply running a fitness facility; we’re empowering people to live longer, healthier, and more independent lives. Strength is our greatest ally in this mission. But there’s an important question that we need to ask: How strong is strong enough?

This isn’t about training future powerlifters or chasing huge numbers for the sake of social media. It’s about helping our clients achieve the minimum strength required to protect their healthspan — the years they live in good health and with functional independence.

Let’s dive into the research-backed strength benchmarks.

Why Strength is Vital for Long-Term Health

While strength training is commonly known for improving body composition, boosting confidence, and preventing injuries, its true value lies in preserving independence and resilience as people age.

Muscle mass begins to decline in the 30s and accelerates after the 40s — unless action is taken. This loss, known as sarcopenia, is a major predictor of mobility loss, falls, and premature death.

Our strength workouts act as life insurance policies for our clients, helping you maintain your quality of life as you age.

What Strength Benchmarks Should Your Clients Meet?

Here are six essential movements with baseline standards by age and gender. These are not elite goals, but crucial minimums that, if unmet, could signal a decline in health:

1. Deadlift – Can You Safely Pick Things Up?
   • Men (20–50): 1.5x bodyweightWomen (20–50): 1.0–1.25x bodyweight60+: At least 1.0x bodyweight (both genders)
2. Squat – Can You Sit and Stand with Ease?
   • Men (20–39): 1.25–1.5x bodyweightWomen (20–39): 0.9–1.1x bodyweight40–59: 1.0x bodyweight (men), 0.75x bodyweight (women)60+: Bodyweight or 25–50% loaded
3. Push-up / Bench Press – Can You Push Yourself Off the Ground?
   • Push-up Minimums:
     • Men: 30 (20s), 20 (40s), 10 (60s)Women: 20 (20s), 10 (40s), 5 (60s)
     Bench Press Standards:
     • Men: 0.75–1.0x bodyweightWomen: 0.5–0.75x bodyweight
4. Pull-ups / Rows – Can You Lift Your Own Bodyweight?
   • Pull-up Minimums:
     • Men (20–39): 8–10 repsWomen (20–39): 1–3 reps50+: 1–5 pull-ups or 10+ bodyweight rows
5. Farmer’s Carry – Can You Carry Your Own Life?
   • Minimum: 50% bodyweight per hand, 30 secondsGoal: Full bodyweight total, 60 seconds
   In the gym: Farmer’s carries are an excellent exercise for grip strength, core stability, posture, and overall confidence.
6. Grip Strength – The Silent Indicator Grip strength is a powerful predictor of overall health. It’s measured using a handgrip dynamometer. Although we don’t use one here at Colfax Strong to directly measure, the nature of many of the exercises we do (deadlift, farmers carry, pullups, rope climb etc) will naturally build up grip strength
7. Bonus: Chair Stand Test (For Clients 60+)

• Healthy: Stand from a chair 5 times in <12 seconds
• At Risk: >15 seconds = red flag for frailty

How Colfax Strong Utilizes These Strength Standards

1. Incorporating Assessments into Programming We start with an initial evaluation using these six key strength benchmarks. These baselines are used to guide programming, track progress, and educate clients.
2. Setting Milestone Goals We help clients “graduate” through the levels of strength with progressive programming.
3. Educated Coaches These standards shape your coaches approach and programming. Not every client will be striving for a personal record, but everyone should aim to live pain-free and independent.
4. Tailored Programs for Clients 40+ and 60+ This demographic can benefit the most from strength training. Consider offering small group or 1-on-1 options focused on functional strength, fall prevention, and building confidence in aging.

Train for Life, Not Just PRs

The goal isn’t always about achieving the biggest lift of your life—it’s about minimizing decline as the years go on. Resilience is the true measure of success.

• Can they shovel snow without hurting their back?
• Can they climb stairs while carrying groceries?
• Can they travel without needing assistance with luggage?

If not, it’s a sign that strength is lacking.

Programming Requirements

• Train strength 2–3 times per week
• Prioritize compound lifts (squat, deadlift, push, pull, carry)
• Use progressive overload with proper form
• Incorporate Zone 2 cardio and basic nutrition guidance
• Perform functional tests every quarter to track progress

If your current training doesn’t incorporate these aspects, you should probably look in to a change.

Coaching Is Key

Many clients need more than just workouts — they need coaching. Great coaching helps prevent injuries, accelerates progress, and fosters deeper commitment from clients.

Want to see what coaching can do for you? Schedule a free welcome meeting here.