What if your body was actually 10 years younger than your age? While you can't turn back time, you can control how well your body performs. Strength and endurance are two of the best indicators of long-term health, and this 60-second fitness test will show whether you're keeping up or falling behind. If you can complete these two simple exercises at a high level, you may have the muscle resilience and stamina of someone a decade younger. If not, it's time to start training smarter.

This challenge measures how well your body moves and performs under basic demands. Squats test your lower-body endurance, essential for mobility and independence, while push-ups gauge your upper-body strength, crucial for daily activities. These two movements reflect your functional fitness, revealing whether your muscles are aging faster than they should or staying strong for the long haul. Ready to put your fitness to the test?

The 60-Second Fitness Challenge

Aging isn't just about the number of candles on your birthday cake. Your body's functional age matters more. If you can pass this 60-second fitness test, you may be as strong and resilient as someone a decade younger. These two simple exercises measure lower-body endurance and upper-body strength, two key long-term health and mobility factors.

Test 1: The Squat-Endurance Challenge

How to perform:6254a4d1642c605c54bf1cab17d50f1e

• Stand with feet shoulder-width apart.
• Lower your hips until your thighs reach parallel.
• Stand back up without pausing.
• Repeat as many times as possible in 60 seconds.

Scoring:

• Men:
  • 50+ reps = Exceptional
  • 40-49 reps = Fit
  • 30-39 reps = Average
  • <30 reps = Needs Work
• Women:
  • 45+ reps = Exceptional
  • 35-44 reps = Fit
  • 25-34 reps = Average
  • <25 reps = Needs Work

Why it matters: Strong legs improve balance, mobility, and longevity. A high score suggests you have the endurance and strength to maintain independence as you age.

Test 2: The Push-Up Strength Test

How to perform:

• Start in a full plank position.
• Lower your chest to the floor.
• Push back up to full extension.
• Complete as many reps as possible in 60 seconds.

Scoring:

• Men:
  • 40+ reps = Exceptional
  • 30-39 reps = Fit
  • 20-29 reps = Average
  • <20 reps = Needs Work
• Women:
  • 30+ reps = Exceptional
  • 20-29 reps = Fit
  • 15-19 reps = Average
  • <15 reps = Needs Work

Why it matters: Upper-body strength supports daily movements like lifting, pushing, and carrying. This test highlights your ability to maintain muscle mass and functional strength over time.

Why Strength and Endurance Predict Your Body Age

Muscle loss accelerates with age, leading to decreased mobility, poor posture, and a higher risk of injury. However, regular strength training preserves muscle mass and enhances functional fitness. Strong legs improve balance and stability, reducing the risk of falls. A powerful upper body supports everyday tasks like lifting, pushing, and carrying. If you score well on both tests, you likely have the muscle endurance and strength of someone years younger. If not, strategic training can help you regain lost strength.

How to Improve Your Scores

Not happy with your results? Focused strength training and proper technique can significantly boost your performance.

For Better Squats:

• Exercises to Build Strength:
  • Bodyweight squats, goblet squats, Bulgarian split squats, and step-ups.
  • Add resistance over time, using dumbbells or a barbell for progressive overload.
• Technique Tips:
  • Keep your heels planted and engage your core for stability.
  • Lower your hips until your thighs are at least parallel to the floor.
  • Maintain an upright chest to avoid leaning forward excessively.
• Common Mistakes to Avoid:
  • Rushing through reps with poor depth.
  • Letting knees cave inward—push them outward instead.
  • Rising onto your toes instead of keeping weight distributed evenly.

For Stronger Push-Ups:

• Exercises to Build Strength:
  • Incline push-ups, triceps dips, dumbbell bench press, and plank variations.
  • Gradually progress to full push-ups by lowering the incline or adding resistance.
• Technique Tips:
  • Keep your core tight and maintain a straight line from head to heels.
  • Lower your chest all the way to the floor before pushing back up.
  • Engage your lats and triceps to generate power.
• Common Mistakes to Avoid:
  • Letting your hips sag or raise too high.
  • Flaring elbows too wide—aim for a 45-degree angle to protect your shoulders.
  • Cutting reps short by not going deep enough.

For Overall Endurance and Strength Gains:

• Train at least three times per week with a mix of bodyweight and resistance exercises.
• Incorporate high-rep sets to build muscular endurance.
• Use progressive overload by increasing reps, weight, or intensity over time.
• Prioritize recovery with proper nutrition and rest to support muscle repair.

By focusing on these improvements, you'll not only pass the test but also build a stronger, healthier body for years to come.

The Bottom Line

Aging well isn't about luck. It's about movement, strength, and endurance. If you pass this test, your body age is likely younger than your actual years. If not, start training today and reclaim your strength for the future.