Here’s the truth, you may not be able to add more years to your life, but you can absolutely add more life to your years! At CrossFit Achieve, one of our main goals is to support our clients extend their health span, or the years they remain healthy and free from disease. This means they are going to be kicking ass over 60, and into their 80s and 90s.
The last 2 weeks, we have shared more about our thoughts on the strength standards for ages 30-60 for both men and women. For 60 and over, these standards change a bit to meet the demands that time can place on your body. So, absolute max strength might matter less as we age, but maintaining functional strength becomes even more important. Think: getting off the ground, climbing stairs, carrying groceries, and keeping up with grandkids.
These aren’t vanity goals. They’re about staying capable, independent, and confident.
Here’s what we believe every adult over 60 should aim to maintain—and what separates “doing fine” from “thriving.” Be sure to let us know what you think!
1. Turkish Get-Up
Why it matters:
Being able to get up and down off the ground with control is one of the most underrated skills as we age.
Hip fractures from falls are one of the leading causes of hospitalization and long-term disability in older adults. Practicing controlled movement on the floor builds strength, balance, and body awareness. This is exactly what you need to stay steady on your feet.
Standards:
- Minimum: 1 rep per side with a 6kg (~13lb) kettlebell
- Game-Changer: 1 rep per side while balancing a yoga block on your open palm (this demonstrates control over load)
2. Farmer’s Carry
Why it matters:
This one checks a lot of boxes—grip strength, posture, stamina—and doubles as a practical substitute for the deadlift. But the real magic? It’s directly tied to daily life.
Carrying groceries, moving mulch, hoisting grandkids—it all shows up here.
Standards:
- Minimum: Carry ¼ of your bodyweight in each hand for 120 feet
- Game-Changer: Carry ½ of your bodyweight in each hand for the same distance
Example: A 150-lb person = 75 lbs per hand
3. Bodyweight Rows (Pulling Strength)
Why it matters:
Pulling strength is essential for shoulder health, posture, and the ability to control your body. You don’t need to be able to climb a rope, but you should be able to pull yourself up if the situation calls for it.
Standards:
- Minimum: 10–12 inverted rows at a 45° angle
- Game-Changer: 1 chin-up from a dead hang
Bonus note: A chin-up is a high bar at this age—more likely maintained than newly built. But if you’ve got it? Keep it.
4. Push-Ups
Why it matters:
Being able to press yourself off the ground is a great way to stay active, agile, and ready for anything from yard work to playtime with the grandkids.
It’s not about surviving—it’s about thriving and enjoying movement without hesitation.
Standards:
- Minimum: 1 clean push-up
- Game-Changer: 10–15 reps with solid form
5. 30-Minute Ruck Walk
Why it matters:
You don’t need to run a marathon, but you should be able to sustain movement with some resistance. Rucking (walking with weight in a backpack) supports heart health, bone density, and posture—without the joint stress of high-impact cardio.
Standards:
- Minimum: Walk 30 minutes with a 20-lb ruck at a steady pace
- Game-Changer: Increase pace or weight as fitness improves
Who to Look To:
In our gym, we are fortunate enough to have multiple members over the age of 50 and 60 that showcase their fitness year round. Our Women’s 50+ class is thriving under the direction of Coach Rachel, Maria and Tyler are constantly inspiring other members, and Matt D. and Mario (okay, they aren’t over 60, but still) continue to improve on their strength as they age.
Final Thoughts
This isn’t about chasing PRs.
It’s about staying ready for life.
These movements aren’t just exercises. They’re real-life skills that allow you to move confidently, stay independent, and do the things you enjoy most—without relying on others.
Show me someone over 60 who can do all of these, and I’ll show you someone who’s going to keep living life on their own terms.
Strong. Capable. Energized.
That is exactly how aging should feel!
If you’re curious about how you can work towards some of these goals, or find a new way to challenge yourself, connect with a coach! We are always happy to help!
