Many former military members will use old fitness test standards as a model to maintain after service. After having coached many “average Joes,” I have a few exercises and events I like to help people build up to and maintain. Many of these standards come from similar military exercises and events that this gentleman asked about this week:
Do you have something akin to PST standards for average Joes? Like how many pushups should someone in their 40s be able to do, how far/fast should they run a mile, etc? Thanks! Joe
Joe, great question. However, I will say that if you can do the following exercises and events to these standards, you are no longer average. These are common standards seen in the weight room throughout the country by people who train consistently. However, you also should be able to do a minimum standard, even if you do not train; you can see those in the lower range of the weights, repetitions and times below:
The Basics
Walk or run one mile
You should be able to walk a mile at a minimum without much effort. Jogging a mile and calling it a warm-up is an excellent standard for folks who like to train. Running that mile in under 10 minutes is a good, average Joe standard. Can you do multiple miles, such as the military fitness test standards of 1.5 miles, two miles or three miles for timed runs? Hitting these distances with a time of 8-10 minutes per mile is an excellent average Joe standard. Depending on your abilities, many people who like to run can maintain a mile pace of 7-8 minutes during their golden years.
Squats
Air squats are one of the most functional and foundational exercises we can do as humans. Sitting down and standing up is about as basic as it gets, yet many struggle with this activity after years of being sedentary. A good minimum standard is to be able to do 10 air squats. However, doing 20 in a single set is a decent standard, but for multiple sets, it is a good standard. Can you handle 100 total squats in a workout? As you progress, can you do this with added weight (weight vest, holding dumbbells, barbells)? A good, “average Joe” standard would be able to handle 100-200 air squats in a workout and lift your body weight on a barbell for 5-10 reps.
Push-ups
Dropping to the floor, doing a push-up and standing up is an excellent minimum standard for people. Once again, this functional exercise is a good one to develop to avoid being unable to get up after failing. For the average Joe who likes to do push-ups, completing sets of 25 in a workout of 3-4 sets is a good standard to build up to and maintain. On a max-rep fitness test, there is no reason why you cannot build up to 40-50 push-ups if you train regularly to do push-ups.
Pull-ups
Can you do a pull-up? This is one of the toughest exercises for both men and women who do not train regularly, but it is a true test of upper-body pulling strength, grip and lean body mass. Pull-ups require practicing pulling exercises, a firm grip and not being too overweight, as the heavier you are, the more difficult they are to do (as with anything else).
Bench press
Relative to push-ups, can you do a bench press on a free-weight bench? Even if only the bar, having the stability and strength to balance the bar over your torso is a foundational fitness standard. Can you bench-press 100 pounds? Your body weight? As you progress with your ability to push weight, these standards become possible for those who train. I think the average Joe should be able to bench-press their body weight.
Deadlift (or picking up something)
Can you bend over and pick up something with proper form and not hurt yourself? That is a good basic standard. However, practicing deadlift exercises with a dumbbell, barbell or hex bar and lifting your body weight off the floor for a few repetitions is a good average Joe standard.
Plank
The plank pose is a safe test to see how stable and strong your core is. Can you hold the plank pose for one minute? This is a good average Joe standard, but with a bit of practice, there is no reason why you cannot build up to several minutes of holding a plank pose. We all should be able to hold this pose for one minute if uninjured and relatively healthy.
Extended cardio events
Can you do 30 minutes of any activity? Walking, biking, jogging, rowing, the elliptical machine, swimming and stair-stepping are great options for those with difficulty walking or running but can do non-impact cardio. Can your heart and lungs handle 30 minutes of sustained effort? This is a good average Joe standard.
Unfortunately, the definition of “average Joe” is relative. Your question about fitness testing standards shows you are not average. The average person does not exercise regularly. The truth is that depending on your efforts and consistency, you can build up to and maintain your fitness levels to the highest standards of any military branch of service, regardless of your age. Now, that is not average, but it is entirely possible.
Check out some workout and training ideas at the Military.com Fitness Section and take your fitness levels far beyond average.
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