What are good Strength Standards for Men Over 40? As men get older, building and maintaining strength becomes more than just a gym goal—it becomes essential for staying healthy, capable, and confident in daily life. You may not be chasing personal records anymore, but that doesn’t mean you should let your strength slide.
This guide lays out clear strength standards for men over 40—benchmarks that indicate you’re strong enough to handle life’s physical demands. These aren’t elite athlete numbers. They’re real-world goals that support longevity, health, and performance.
And here’s the key: you need to hit all four movement categories—not just the ones you like best.
PUSH: Bench Press Strength Standards
Movement: Dumbbell or Barbell Bench Press
Your chest, shoulders, and triceps aren’t just for show—they’re critical for pushing, carrying, and keeping your upper body strong.
- Minimum: 5 reps at your bodyweight
- Gamechanger: 15 clean reps at bodyweight
Choose dumbbells or a barbell—it doesn’t matter. Just aim for control and full range of motion.
Need a clearer structure to your training? Check out What a good training plan looks like (and why it’s different for everyone).
PULL: Chin-Up Standards for Men Over 40
Movement: Strict Chin-Ups
Pulling strength shows up in everything from lifting kids to moving furniture—and chin-ups are one of the best ways to test it.
- Minimum: 5 strict chin-ups
- Gamechanger: 15 strict chin-ups
No swinging, no kipping—just clean, full reps. Struggling to get started? Begin with negatives or band-assisted reps. Want a real system? Look up the Fighter Pullup Program from StrongFirst.
SQUAT: Rear Foot Elevated Split Squat
Movement: Bulgarian Split Squat
As we age, protecting our knees and back becomes more important. This squat variation loads your legs while sparing your spine.
- Minimum: Dumbbells totalling 50% of your bodyweight for 5 reps per leg
- Gamechanger: Dumbbells totalling 100% of your bodyweight for 5 reps per leg
Balance and control matter here. Progress slowly and stay consistent.
HINGE: Deadlift Strength Standards
Movement: Conventional Deadlift
Deadlifts train your entire posterior chain—glutes, hamstrings, back—and carry over into real-world strength.
- Minimum: 1.5× your bodyweight for 5 reps
- Gamechanger: 2× your bodyweight for 5 reps
This is the lift that pays off the most. From moving your couch to keeping your posture strong, a solid deadlift makes life easier. For many men, learning to deadlift correctly is the shortcut to results. The Shortcut to Results? Find the Right Help Early.
Final Thoughts: Fit for Life, Not Just the Gym
These strength standards aren’t about ego—they’re about building a body that serves you, protects you, and keeps up with life. Hitting the minimums means you’re “fit for life.” The gamechanger targets are ambitious, but absolutely achievable with smart training, patience, and consistency.
Want to feel even stronger in your 40s than you did in your 20s? That’s what we help guys do every day at FIIT Project.
Ready to get started? Book a No Sweat Intro with us today.
