28 December 2023
Fitness Benchmarks
What does it mean to be "in shape"? Here are seven objective measures for assessing your overall fitness, covering both strength and cardio. Please note that these benchmarks are intended for men aged 18-50. I plan to eventually expand this note to encompass other demographics.
300 Meter Sprint
Aim to run 300 meters in under 60 seconds.
Scorecard:
- More than 70 seconds: Slow
- 60 to 70 seconds: Average
- Fewer than 60 seconds: Fast
1.5 Mile Run
Aim to run 1.5 miles in under 10 minutes.
Scorecard:
- 12 minutes or more: Slow
- 10 to 12 minutes: Average
- 10 minutes or fewer: Fast
Pushups
Aim to do 40 pushups, in good form, without resting.
Scorecard:
- 25 or fewer: Weak
- 26-39: Average
- 40 or more: Strong
Pullups
Aim to do 15 pullups, bringing your chin above the bar.
Scorecard:
- 5 or fewer: Weak
- 5 to 14: Average
- 15 or more: Strong
Bench Press
Aim to bench 1.5 times your bodyweight.
Scorecard:
- Less than 1x: Weak
- 1x to 1.5x: Average
- 1.5x or more: Strong
Squat
Aim to squat 2 times your bodyweight.
Scorecard:
- Less than 1x: Weak
- 1x to 2x: Average
- 2x or more: Strong
Deadlift
Aim to deadlift 2.2 times your bodyweight.
Scorecard:
- Less than 1.2x: Weak
- 1.2x to 2.2x: Average
- 2.2x or more: Strong