Must-Hit Strength Metrics for Adults Over 40
If you’re over 40, simply focusing on the scale isn’t enough. Strength is the real currency of health. It’s what lets you carry groceries, play with your kids or grandkids, and stay independent for decades to come.
At SOTA, we see this every day. Our clients don’t just want to “look better.” They want to be stronger. There is an underlying goal to feel more confident, resilient, and capable. And the research is clear: adults who maintain muscle and strength as they age live longer, feel better, and face fewer health problems .
So, how do you know if you’re “strong enough”? Here are the must-hit strength metrics every adult over 40 should aim for.
1. Sit-to-Stand Without Hands
If you can’t get up from the floor without using your hands, that’s a red flag for balance, mobility, and independence. One study found that the “sit-to-rise” test is strongly linked with longevity in older adults (Brito et al., 2014).
Goal: Cross your legs, sit down, and stand back up without support.
2. Carry the Groceries (a.k.a. Farmer’s Carry)
Everyone wants to take in the groceries in one trip: arms loaded, car door shut with the hip, marching up the driveway like a hero. But if two bags leave you straining, that’s a sign grip and carrying strength need attention. These skills protect your joints, reduce fall risk, and make real-life tasks easier.
Goal: Carry the equivalent of half your body weight (split between two hands) for 30 seconds.
3. Push-Up Power
Push-ups test your chest, shoulders, arms, and core. They also reveal if you can control your body weight.
Goal:
Men: 15+ full push-ups
Women: 5–10 full push-ups
(Work your way up using incline push-ups!)
4. Lower Body Strength: The Deadlift & Squat
Your legs and hips are your engines for life. Weak lower body strength is linked to falls, injury, and loss of independence (Barbat-Artigas et al., 2012).
Goals:
Trap Bar Deadlift: Lift at least your body weight for 5 reps.
Squat: Aim for bodyweight on the barbell for 10 controlled reps.
5. Pulling Strength: Lat Pull-Downs & Pull-Ups
Pulling your own bodyweight is one of the ultimate tests of upper body strength.
Goals:
Lat Pull-Down: 70–80% of your body weight for 10 reps.
Pull-Up: 1 full pull-up is an excellent milestone!
6. Core Strength: The Slider Plank
Forget marathon crunch sessions. Core strength is about stability: keeping your spine safe while you move.
Goal: Hold a slider plank (forearms on the ground, feet on sliders) for at least 60 seconds without breaking form.
7. Body Fat Percentage & Lean Muscle
Scale weight only tells half the story. Body composition (how much of you is lean tissue versus fat) is what really matters for health.
Healthy Ranges:
Men: 10–20% body fat
Women: 18–28% body fat
Studies show that higher lean mass is strongly tied to better metabolic health and lower mortality (Li et al., 2018).
Why Strength First?
Building muscle isn’t just about aesthetics. It’s about:
Preventing falls and injuries
Protecting bone density
Boosting metabolism
Staying independent as you age
As one study put it: “Muscle strength is a powerful predictor of all-cause mortality, stronger than muscle mass alone” (Barbat-Artigas et al., 2012).
Action Plan for Busy Adults Over 40
You don’t need to train like an athlete. Just hit the basics:
✅ 2–3 full-body strength sessions per week
✅ Prioritize compound lifts (squats, presses, rows, deadlifts)
✅ Gradually increase weight and reps (progressive overload)
✅ Mix in walking or light cardio for endurance and heart health
Conclusion
Losing weight might get the headlines, but strength is the real secret to health after 40. When you can sit-to-stand, carry your groceries with ease, crank out push-ups, and hit these metrics, you’re not just fit, you’re future-proofing your body.
Need help getting started? Click here to book a free strategy session with a coach.
We design customized training and nutrition plans specifically for busy adults over 30. No fluff. Just structure, accountability, and results.
References
Barbat-Artigas, S., Rolland, Y., Zamboni, M., & Aubertin-Leheudre, M. (2012). Physical capacity and muscle function in older adults: a systematic review of the literature. Ageing Research Reviews, 11(2), 201–212.
Li, R., Xia, J., Zhang, X., Gathirua-Mwangi, W. G., Guo, J., Li, Y., ... & Song, Y. (2018). Associations of muscle mass and strength with all-cause mortality among US older adults. Medicine & Science in Sports & Exercise, 50(3), 458–467.
Brito, L. B., Ricardo, D. R., Araújo, D. S., Ramos, P. S., Myers, J., & Araújo, C. G. (2014). Ability to sit and rise from the floor as a predictor of all-cause mortality. European Journal of Preventive Cardiology, 21(7), 892–898.
