Very good video, folks over 40 ought to test and have an idea on where you stand.
The fella himself said not to view this as a pass/fail test but rather know where you stand and a good ballpark to shoot for.
Dont have to do all as some of these exercises (esp the strength ones) might be viewed as dangerous and they potentially can be if you are just a beginner and never progressively overload or even started to lift yet), but i think you'd need at least 1 exercise from each category.
Heck even a beginner runner @ age 50 attempting a 5:00 pace run for 1.6k could be dangerous and could hit his/her limit even at just 800m.....it could be an impossible target or it could be just zone 2 depending on how you look at it and your current fitness stage. It is not a black and white thing.
Similarly, some of these like push ups might seem a bit unrealistic, but it is not wildly impossible to shoot for with just 2 years of training.
Summarise for you guys :
All standards are for @ age 50 unless otherwise stated
1 rep max calculator from other rep ranges (1RM might be a bit dangerous and some of you might not wanna do it, i know i dont)
https://strengthlevel.com/one-rep-max-calculator
Or if you dont like the immense axial loading on the spine for squats/deadlifts, you can try to estimate via 1 leg version, which would half the axial loading on the spine by half.
Strength
(Back) Squat : 1.4 x Bodyweight 1 Rep Max
Deadlift : 1.65 x BW 1RM
Bench Press : 0.9 x BW 1RM
Or one slight variation i can recommend is the overhead push bar (in the middle of the pic below). I think min 5 reps for each left or right hand with the heaviest log for age 50 is a good minimum standard.
Muscular Endurance
Deadhang = 60 seconds
Push ups = 50 reps @ age 50, or 45 reps @ age 60
Wall Sit = 2 mins, over age 60 = 90 seconds
Power
Farmer's carry @ age 40, 1 x BW spread over left and right hands
Standing Broad Jump = jump your own height
Cardiovascular fitness
1 MILE RUN (1,609 metres)
8 mins @ age 40 or 4:58 min/km pace. 8:30 @ age 50 or 5:17 pace or , 9 mins @ age 60 or 5:36
Note : Or i'd roughly guesstimate 2.4k timing to be 12:40 mins / 5:17 pace for age 40.
Balance / Proprioception
Single Leg stand (no hopping or what), 1 foot just few inches above ground, arms crossed in front of chest, eyes closed.
Age 40 min 25 seconds, Age 50 min 20 seconds, Age 60 min 15 seconds
This tests proprioception if your eyes are closed (muscles/tendons/ligaments + brain processing and trying to "feel" where they are in 3D axis in space). Alternatively, open your eyes if you wanna test balance, 1 min is a decent target to shoot for, the proprioception test might be a bit too difficult.
SCSM 2025.
