Age 50 and Strong: Realistic Fitness Benchmarks for Men

These are practical 50s benchmarks across strength, endurance, power, cardio, and balance: 1RM back squat ~1.4× bodyweight, 1RM bench ~0.9×, 1RM deadlift ~1.6× (with safer 5RM estimates ~1.2×, 0.75–0.8×, 1.3–1.4×), 60-second active hang, ~50 strict push-ups in 2 minutes, ~2-minute wall sit, 100 ft farmer’s carry with bodyweight, broad jump at least your height, and a one-mile run under ~8:30 (adjust +30s per decade); single-leg balance ~15–20 seconds per leg. These are targets to guide training, not hard hurdles, and should be adjusted for safety and progression.