MichaelFounder @ Longevity 100, Firefighter, 40 years old, Training to be strong at 100. Helping men aged 30–50 add 10+ active years through a personal coaching community with 12 niche experts.
Table of Contents
- Why Functional Fitness Benchmarks Matter for Longevity
- The Mental Game: Why “Average” Isn't Enough
- How to Rebuild After Injury: A Real Question from the Community
- How to Use This:
- Advanced Skills and Progressions: The Bar Muscle-Up Question
- Lesson:
- How to Incorporate These Tests into Your Training
- FAQs
- Conclusion: Build a Body That’s Built to Last
Do not index
Do not index
To build a body that’s primed for strength, resilience, and active aging, every man aiming for elite longevity should aim to meet these 10 functional fitness benchmarks by age 40:
- Dead Hang: 1 minute 30 seconds
- Pull-Ups: 8 reps
- Push-Ups or Ring Dips: 40 push-ups or 10 ring dips
- Squat: 1.5x bodyweight
- Deadlift: 2x bodyweight
- 5K Run: Under 25 minutes
- Continuous Run: 1 hour non-stop
- Hollow Hold: 30 seconds
- Bodyweight Carry: Walk with your bodyweight for 1 minute (e.g., bear hug a sandbag)
- Deep Squat Hold: Sit in a squat for 3–5 minutes
Bonus: Touch your toes while standing or seated with straight legs.
These tests were recommended by elite calisthenics coach Tom Coppens, who specializes in building strength through bodyweight movement and functional progressions. They represent the physical standards not of the average man, but of one who plans to be strong, active, and injury-free well into their 70s, 80s, and beyond.
Why Functional Fitness Benchmarks Matter for Longevity
Let’s be clear: if you want to live to 100 and thrive, you need more than good genetics. You need deliberate physical practice. These 10 tests cover five key domains of fitness essential for long-term performance and health:
- Strength (upper and lower body)
- Endurance (cardiovascular and muscular)
- Mobility and flexibility
- Core stability
- Grip and structural integrity
Here’s why these matter:
- Dead hangs build shoulder integrity and grip strength, two vital components of injury prevention.
- Pull-ups and push-ups signal strong upper body musculature—key to longevity-related independence (think: lifting groceries, climbing stairs).
- Squats and deadlifts train hip and spine mechanics and bone density—your longevity insurance.
- 5K and continuous running benchmarks ensure you maintain a youthful cardiovascular system.
- Hollow holds and squat holds preserve spinal health, posture, and mobility.
- Loaded carries replicate real-world demands—carrying your child or heavy luggage, for example.
According to Tom, these targets are not absolutes—they're evolving principles based on practical coaching experience. Still, they provide a gold standard that every longevity-focused man can train toward.
The Mental Game: Why “Average” Isn't Enough
One of our community members, Michael, put it best when he said:
“Being average isn't even nearly enough right now. I need to be top 5% kind of level at the very least.”
That mindset is critical. If your goal is to be pain-free, injury-resistant, and physically free into your 90s, then simply avoiding sickness is not enough—you need to build resilience. That means training with performance in mind, not just health.
How to Rebuild After Injury: A Real Question from the Community
Michael also shared:
“I haven’t lifted heavy for ages after a lower back injury… it’s just an irrational fear now.”
This is where Tom’s coaching wisdom shines. His recommendation?
“I like the Starting Strength approach for beginners and to get back into it. 3 sets of 5 reps and every session you add 5lbs. Maybe 1–2 accessories and make sure you focus on form > weight.”
How to Use This:
- Begin with just the barbell. Focus on perfect form.
- Add 5lbs each session if your form holds.
- Accessory lifts like Romanian deadlifts, goblet squats, and split squats can help rebuild trust in your body.
The lesson? Progress doesn’t have to mean going hard. It means going smart.
Advanced Skills and Progressions: The Bar Muscle-Up Question
Another Longevity 100 member, Jakob, asked:
“Is the false grip necessary for a strict bar muscle-up, or is overgrip better?”
Tom replied:
“If your goal is the slow strict BMU, I'd say yes [to false grip]. If your goal is the 'regular' one, I'd say no.”
Instead, he recommends:
- Practicing the overgrip, where your knuckles rest on top of the bar.
- Doing assisted dead hangs in that grip to get used to the wrist extension.
- Training explosive pull-ups, which have greater carryover to dynamic transitions.
He also shared this YouTube link to help visualize the grip mechanics.
Lesson:
Even for advanced skills, it comes back to mastery of fundamentals—grip, control, and structured progression.
How to Incorporate These Tests into Your Training
Here’s how to build a weekly structure around the 10 Longevity Tests:
Day 1 – Push + Core
- Ring Dips or Push-ups
- Hollow Hold
- Deep Squat Hold
- Light Run (Zone 2 – 30 mins)
Day 2 – Pull + Carry
- Pull-Ups or Rows
- Dead Hang
- Loaded Carries
- Grip work (Farmer walks, towel hangs)
Day 3 – Lower Body Strength
- Back Squat (3x5 linear progression)
- Romanian Deadlifts
- Goblet Squats
- Calf Raises
Day 4 – Endurance
- 5K time trial (biweekly)
- 1 Hour run (weekly)
- Stretching & mobility drills
Day 5 – Optional Skills/Recovery
- Muscle-up progressions
- Breathwork
- Mobility or yoga
This structure allows for complete development while reducing burnout and injury risk.
FAQs
Q: How often should I test these benchmarks?
A: Every 12 weeks. That’s enough time to build capacity and avoid chasing numbers weekly.
Q: What if I’m not close to any of them?
A: Start with regressions. Half push-ups, ring rows, wall sits—then progress gradually.
Q: Is this just for men over 40?
A: These standards are ideal for any age—but especially those entering or beyond their 40s.
Q: Can calisthenics alone cover all 10?
A: Nearly. For squats/deadlifts, some weight work may be required, but most of the rest is bodyweight adaptable.
Conclusion: Build a Body That’s Built to Last
Fitness for longevity isn't about looking good—it’s about being useful for the rest of your life. Tom Coppens’ list gives us a measurable roadmap to do just that.
So whether you're rebuilding after injury, mastering advanced skills, or simply chasing a future where you're strong at 100—this is your playbook.
👉 Ready to build a body that lasts? Join Longevity 100 and train with a community that shares your mission.
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