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
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