Essential Fortitude Examinations Every Individual Past Fifty Years Old Should Conquer (Majority Struggles with Test #2)

In the pursuit of a healthy and active lifestyle, it's essential to focus on building strength that lasts. Here are five fitness tests, including the Farmer's Carry, Dead Hang, Plank Hold, Push-Up, and Sit-to-Stand, that can help you track your progress and improve your daily performance.

The Farmer's Carry test is a measure of grip, shoulders, and core stability. To perform this test, pick up heavy dumbbells or kettlebells and walk about 40 feet, keeping your chest proud, steps short and controlled, and your arms tight to your sides with shoulders back. Performance tiers range from Basic (30 to 45 seconds) to Good (60 to 90 seconds) and Elite (2 minutes or more).

The Dead Hang Test focuses on grip strength, forearm strength, shoulder stability, and endurance. To perform this test, hang from a pull-up bar with arms straight and hold the position for as long as possible. Maintaining perfect form is crucial—drive through your heels, keep your chest up, and avoid letting your knees cave inward.

The Plank Hold test measures core strength, which is vital for protecting the spine, maintaining good posture, and transferring power between the upper and lower body. To perform this test, hold a plank position with your forearms on the ground and legs extended behind, and maintain perfect alignment for as long as possible. Form tips include gripping the bar tightly and keeping your ribs tucked down to prevent body sway.

The Push-Up Test measures upper-body strength and endurance, testing chest, shoulders, triceps, and core all at once. To perform this test, start in a plank position, lower your chest towards the ground by bending your elbows, and press back up until your arms are fully extended. Keep your elbows tucked at about a 45-degree angle, and avoid letting your hips dip or rise. Performance tiers range from Basic (8-10 reps) to Good (12-15 reps) and Elite (16+ reps).

Lastly, the Sit-to-Stand Test is a strength test that measures lower-body health, balance, and joint stability. To perform this test, sit tall in a sturdy chair, stand up, and sit back down repeatedly for 30 seconds. The passing standard for this test is 60 seconds with no breaks in form.

To stay strong after 50, it's recommended to train three times per week with full-body workouts, lift with purpose, add functional moves, recover smarter, and retest regularly every two months. Mastering these five strength tests can set you up for strength that lasts, protects your health, keeps your independence, and improves your quality of life.

Essential Fortitude Examinations Every Individual Past Fifty Years Old Should Conquer (Majority Struggles with Test #2)