functional fitness: strength training at any age
Alright, Pursuit Family! Cassie Thompson from Pursuit Physical Therapy here, and I want to talk about something super important: functional fitness.
We all have different goals, right? Maybe you're chasing after little ones, conquering that overflowing suitcase, dreaming of a 5K finish line, or simply aiming to feel strong and move with ease. That's where functional fitness comes in – it's about being ready for life.
Speaking of pushing our own limits, I had an absolute blast completing a sprint triathlon over Mother's Day Weekend! It was a fantastic reminder of the joy of setting a goal and working towards it. Even though I'm active daily, diving back into swimming and biking after a break highlighted areas where I could definitely improve.
Huge thanks to my friend Emily, a beginner triathlon coach at Ailiki Fit, whose guidance over the past eight weeks was invaluable. It truly showed me the power of having a coach to help you identify and strengthen those weaker links to achieve bigger things.
This experience got me thinking: shouldn't we all have a baseline understanding of our functional capabilities? A benchmark exam, if you will, to pinpoint areas where we can become more well-rounded and ultimately reach our larger health and fitness aspirations.
That's why I'm sharing these 10 Minimum Functional Fitness Benchmarks for Women & Men, drawing from expert recommendations by the NSCA and ACE. These aren't about being an elite athlete; they're about establishing fundamental strength, resilience against injury, and confidence in what your body can do.
👩🦰 Women’s Functional Fitness Benchmarks
🏃♀️ Run 1 mile in under 9 minutes
🏋️ Deadlift at least 1.25x body weight
🪑 Squat your body weight
🫀 Bench press 70% of your body weight
🔄 Perform 1 unassisted pull-up
🙌 Complete 15 consecutive push-ups
⚖️ Hold a plank for 90 seconds
🤸 Touch your toes without bending your knees
👜 Farmer’s carry half your body weight for 50 meters
🔁 Perform 10 burpees without resting
👨 Men’s Functional Fitness Benchmarks
🏃♂️ Run 1 mile in under 8 minutes
🏋️ Deadlift at least 1.5x body weight
🪑 Squat at least 1.25x body weight
🫀 Bench press your body weight
🔄 Perform 5 unassisted pull-ups
🙌 Complete 20 consecutive push-ups
⚖️ Hold a plank for 2 minutes
🤸 Touch your toes without bending your knees
👜 Farmer’s carry your full body weight for 50 meters
🔁 Perform 15 burpees without resting
Feeling like you're not quite there on all of these? Don't sweat it! That's precisely where Pursuit Physical Therapy comes in. We're here to help you understand your current fitness level, identify any roadblocks, and create a safe and effective plan to build the strength, endurance, and mobility you need to achieve these benchmarks – and beyond!
Whether it's a nagging injury holding you back from running or hitting the bench press, or if the gym environment feels intimidating, we have solutions tailored for you.
🔗 Ready to take the first step? Click here to schedule your visit!
Let's work together to create a personalized plan that empowers you to feel strong, confident, and capable in everything you do, every single day.
