In February 2026, Men’s Health released a set of strength and conditioning standards for men in their 60s.
If you want to check them out, the entire article is here: “These Are the Strength and Fitness Benchmarks Men Should Aim for in Their 60s.”
Here are a few selected benchmarks (the lifting numbers are for 1-rep maxes):
- Back squat: 1.3 x body weight
- Bench press: 0.8 x body weight
- Deadlift: 1.45 x body weight
- Dead hang: 60 seconds
- Max push-ups in 2 minutes: 45
- 1-mile run: under 9 minute
In case you haven’t seen something like this before, here’s how to do the calculations:
Say 61-year-old Sam weighs 185 lb. According to the list above, he should be able to squat 240.5 lb. (185 x 1.3) for 1 rep and bench 148 lb. (185 x 0.8) for 1 rep.
Before you do the math for yourself, here are two important notes:
- The article states that these are rough goals to work toward for those who already have some experience training. So if you’re just starting out, you won’t hit these numbers—and that’s OK.
- Calculations based on body weight often don’t produce ideal numbers. Take, for example, a man who weighs 200 lb. with very low body fat. He might deadlift 290 lb. or more with relative ease. Now consider a 200-lb. man with high body fat and far less muscle. It would be unreasonable to apply the same 290-lb. standard.
Benchmarks and You
Here’s the truth about benchmarks: They are basic and sometimes can be fun to watch. But they should not be considered “hard targets,” and you should not feel bad if your numbers are nowhere near them.
In fitness, “one size fits all” does not apply. That’s why we work directly with our clients to set specific goals that are appropriate for each individual.
Let’s say a 225lb. person has never trained before but would like to become stronger. We might set an early squat goal of 45–95 lb.
Or maybe another 225lb. person has never trained but has a very physical job and natural strength. A good first goal might be 135–185 lb.
One more: A 225-lb. runner wants to improve endurance for a big race. We might not even set a strength goal because it’s not critically important to that person.
It all depends on the individual. We can help anyone set appropriate short- and long-term goals based on desired outcomes and an evaluation of current fitness level.
Here’s one more thing to remember about benchmarks: In some cases, they are too low! We’ve seen many 60 year olds do amazing things, so don’t consider a benchmark to be a “ceiling” if you have big dreams.
The takeaway: Whenever you see fitness benchmarks, everyone has their own benchmarks and those may be yours. They are very general guidelines that should be adjusted based on a detailed evaluation of a person’s history and goals.
At Local Roots Fitness in Fernandina Beach, we use what’s called the level method, which is 15 different assessments or benchmarks for us to be able to assess where you’re at. This involves all different ranges, from cardio to weightlifting to quick endurance. These 15 different assessments help give us a solid base on where you’re at. However, if you have a particular goal, we’re more than happy to work with you and figure out what a great benchmark for that would be.
Those goals might not include benchmarks at all. Your goal might just be “feel better” or “lose weight.” We can help there, too!
Whatever you want to accomplish, we can help.
To start working toward your goals, book a free consultation with us today!
