As it turns out, you all love to have standards to strive for, so we are back with strength standards for men ages 30-60!
While we know it can hard to let go of those bench press and squat records from high school and college, as we get older it is vital to set real-world standards that evolve with you. This doesn’t always mean you are chasing PRs, but it will ensure you are “strong enough” for everything life demands.
These aren’t elite athlete numbers. They’re the minimums we expect from any male athlete at Achieve over 40. And for those who want more, there’s game changer 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.
PUSH — Dumbbell or Barbell Bench Press
Bench your bodyweight. Barbell or dumbbell—same target, but decide which one you want to try.
- Minimum: 5 reps at bodyweight
- Gamechanger: 15 clean reps at bodyweight
Crush that, and know that push strength isn’t holding you back.
PULL — Chin-Ups/Pull-UPs
The ultimate test for upper body strength and body composition. No kipping—strict, full reps only.
- Minimum: 5 strict chin-ups
- Gamechanger: 15 strict chin-ups
If chin-ups feel out of reach, start with bodyweight progressions and check out our One Month to a Pull Up Program designed by yours truly. 2 accessory sessions per week will help you add specificity to your training!
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 lifters of any age.
- 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. I.e. Don’t skip leg day fellas.
HINGE — Deadlift
This is such a great lift and can offer a big return on investment if you maintain form. Since we are in the middle of a deadlift cycle, keep these numbers in mind for when we finish it out!
- Minimum: 1.5× bodyweight for 5 reps
- Gamechanger: 2× bodyweight for 5 reps
Who to look to:
If you are looking around Achieve and wondering who might meet these standards, look to our athletes like Josh R., Rick, and Justin. They all have years of consistent effort behind them and continue to push their own limits. It is inspiring to see!
Final Thoughts:
Minimum standards = “fit for life.” With consistent training, most men can reach them.
Gamechanger targets = elite levels that require focus—but absolutely achievable with time and effort.
Why do it? Because staying strong, capable, and dependable—no matter your age—is worth it.
Not sure where to start? Start by making the minimums your goal across all four categories. Not just the one you’re already good at. All of them. Because real strength isn’t just about a big lift—it’s about being well-rounded and capable in every area.
Once you’re there, then start chipping away at the game changer levels. They’re meant to be hard. They take time, consistency, and real effort. That’s the point.
And if you hit those numbers—and you’re still not where you want to be physically? It’s probably not a strength issue anymore. That’s when it’s time to look at nutrition, recovery, or stress. But strength? You’ve got that covered. If you ever want to test these out, chat with a coach about when you have some extra time. We can always set aside some time to supervise form and make sure you’re holding the standard!
Keep showing up. Keep training hard. You’ll be surprised what you’re capable of when you stop holding back. If you are curious about making improvements to your strength or if you need help with your recovery, connect with a coach! We would love to help.
