Strength Standards for Men Over 40 (That Actually Matter)

As we get older, our strength isn’t what it once was—college bench press stories get better with time, too. But from a coach’s perspective, it’s vital to set real-world standards—not endless PR chasing—to ensure my guys are “strong enough” for everything life demands.

These aren’t elite athlete numbers. They’re the minimums I expect from any male client over 40. And for those who want more? I included gamechanger targets—ambitious goals that require real training and consistency.

But here’s the deal: You need to hit all four categories—not just the one or two you enjoy most.

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🧠 PUSH — Dumbbell or Barbell Bench Press

Bench your bodyweight. Barbell or dumbbell—your call, same target.

• Minimum: 5 reps at bodyweight
• Gamechanger: 15 clean reps at bodyweight

Crush that, and push strength isn’t holding you back.

💪 PULL — Chin-Ups

The ultimate test for upper body strength and body composition. No kipping—strict, full reps only.

• Minimum: 5 strict chin-ups or 1-2 Strict PullUps
• Gamechanger: 15 strict chin-ups or 12-15 Strict Pull Ups

If chin-ups feel out of reach, start with bodyweight progressions and check out StrongFirst’s Fighter Pullup Program—it’s designed to help you build volume and strength consistently.

🦵 SQUAT — Rear Foot Elevated Split Squat

This split squat puts more load on the legs, less on the spine than back squats—a perfect option for older lifters.

• Minimum: Dumbbells totaling 50% of your bodyweight for 5 reps per leg
• Gamechanger: Dumbbells equal to bodyweight for 5 reps per leg

Might look heavy now—but if you train it like you do your bench, you’ll make fast progress.

🏋️‍♂️ HINGE — Deadlift

This is my favorite lift—biggest return on investment if you maintain form. Plus, it’s always badass when you’re the one people call to move their couch.

• Minimum: 1.5× bodyweight for 5 reps
• Gamechanger: 2× bodyweight for 5 reps

Final Thoughts:

Minimum standards = “fit for life.” With consistent training, most guys can reach them.
Gamechanger targets = elite levels that require focus—but absolutely achievable with time and effort.

Why do it? Its not about ego, it's about preserving your capability, confidence and health. No matter your age—it is worth it.

‍Lets Train, Together.

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