Fitness Goals by Decade

Tim Wright, a fitness expert with worldwide health club organization Virgin Active, developed this handy fitness checklist with goals divided by age group.

| July / August 2017

  • Stress relief is a critical element of health at every age.
    Photo by PeopleImages; iStock

In your 20s you should be able to:

• Run a 5k in 30 minutes

• Do 20 burpees (also called squat thrusts) in a row

• Hold a full plank for one minute

In your 30s you should be able to:

• Run a mile in less than 9 minutes



• Hold a plank for 45 seconds

• Deadlift more than 50 percent of your body weight

In your 40s you should be able to:

• Sprint for 60 seconds without stopping

• Do 10 push-ups without stopping

• Touch your toes comfortably with straight legs

In your 50s you should be able to:

• Run at a moderate pace for 60 seconds without stopping

• Do five burpees without stopping

• Lower yourself into a cross-legged position on the floor without using hands, then return to standing

In your 60s you should be able to:

• Regularly take more than 10,000 steps in a day

• Do 12 bodyweight squats without stopping



• Touch your fingertips with one hand over your shoulder and the other behind your back

In your 70s you should be able to:

• Walk a mile in less than 16 minutes

• Comfortably climb a flight of stairs with 10 steps in under 30 seconds

• Rise to stand from a chair without using hands or arms, and repeat at least 12 times in 30 seconds

For more fitness tips check out Exercise Tips for Every Age

JulianRamirez
4/30/2018 11:59:52 PM

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