Fitness Goals by Decade

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

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

Mother Earth Living
Mother Earth Living
The ultimate guide to living the good life!