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



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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





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