Five Fitness Tests for Men Over 40

Coach Alain Gonzalez has shared five basic fitness tests for men over 40, requiring only a pull-up bar and about 10 minutes to complete. These assessments measure grip strength, balance, and core stability, qualities linked to long-term health and independence.

Gonzalez, cited by Men's Health UK, presents these tests as benchmarks to identify areas for improvement. The goal is not to prove fitness but to highlight what needs work.

Dead Hang Test

The dead hang measures grip strength and shoulder function. Gonzalez calls these key indicators of long-term physical capability that decline with age. He references a 2015 study of over 100,000 adults across 17 countries. It found grip strength predicted all-cause and cardiovascular mortality better than systolic blood pressure. Every 10lb drop in grip strength was linked to a 16% higher risk of death from any cause.

Hang from a pull-up bar with hands just outside shoulder-width. See how long you can hold.

For those who struggle, Gonzalez suggests practicing dead hangs two to three times weekly. Start with holds at half your maximum time and gradually build up.

Sitting-Rising and Balance Tests

The sitting-rising test assesses lower-body strength, flexibility, balance, and coordination. Gonzalez states losing these capacities steals independence and quality of life. Start standing with feet crossed. Lower yourself to the floor under control, then stand back up without using hands, knees, or elbows for support. You begin with a score of 10, losing one point for each extra point of contact needed.

Research following more than 2,000 adults aged 51 to 80 found a stark correlation. Those scoring between zero and three were over five times more likely to die during the study than those scoring eight to 10. Every additional point meant a 21% lower risk of death.

The eyes-closed balance test measures neuromuscular control. Stand tall, close your eyes, and lift one foot slightly off the floor. Hold as long as possible, then repeat on the other leg. The target is 30 seconds per leg. Another study tracking over 1,700 adults aged 51 to 75 found those who couldn't balance on one leg for 10 seconds had an 84% higher risk of dying within the next decade.

Push-Up and Hollow Hold Tests

The push-up test is linked to cardiovascular risk. A decade-long study of more than 1,000 firefighters found men who could do over 40 push-ups had a 96% lower risk of cardiovascular disease than those managing under 10. Gonzalez notes this test predicted heart disease risk more accurately than a treadmill test used in the same study. Perform as many strict push-ups as possible, chest to floor and elbows locked at the top.

For a low score, Gonzalez recommends the 'grease the groove' method. Do several easy sets throughout the day instead of one maximal effort.

The hollow hold measures core strength and spinal stability. Unlike a plank, it places more demand directly on the core. Lie on your back, press your lower back into the floor, and lift your shoulders and legs slightly while reaching arms overhead. Hold without letting your lower back lift. The target is 30 seconds. If it's too challenging, start with bent knees and arms by your sides before progressing. Gonzalez frames these tests as a useful snapshot of the qualities that matter most for aging well, helping to direct your training focus.