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

1. 🏃‍♀️ Run 1 mile in under 9 minutes

2. 🏋️ Deadlift at least 1.25x body weight

3. 🪑 Squat your body weight

4. 🫀 Bench press 70% of your body weight

5. 🔄 Perform 1 unassisted pull-up

6. 🙌 Complete 15 consecutive push-ups

7. ⚖️ Hold a plank for 90 seconds

8. 🤸 Touch your toes without bending your knees

9. 👜 Farmer’s carry half your body weight for 50 meters

10. 🔁 Perform 10 burpees without resting

👨 Men’s Functional Fitness Benchmarks

1. 🏃‍♂️ Run 1 mile in under 8 minutes

2. 🏋️ Deadlift at least 1.5x body weight

3. 🪑 Squat at least 1.25x body weight

4. 🫀 Bench press your body weight

5. 🔄 Perform 5 unassisted pull-ups

6. 🙌 Complete 20 consecutive push-ups

7. ⚖️ Hold a plank for 2 minutes

8. 🤸 Touch your toes without bending your knees

9. 👜 Farmer’s carry your full body weight for 50 meters

10. 🔁 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.

Don’t Just Complete—Compete: Why Adults Still Need a Healthy Outlet for Competition

I love signing up for races and competitions that feel just a little out of reach. The kind that makes me think, “Okay, this is going to be tough... but I can totally crush it.” Whether it’s CrossFit, a sprint triathlon, or an occasional 10K, there’s something electric about pushing myself—not just to finish, but to really compete.

And I’ve realized over time: this isn’t just about fitness. It’s about having a place to put that inner drive. Because here’s the truth—we don’t lose our competitive edge as we get older. We just lose the outlets for it.

Where Does That Competitive Energy Go?

When we’re kids and teens, there are constant opportunities to compete. Sports, school, games—everything has a score, a ranking, a clear win or lose. As adults, though, those outlets quietly vanish. We still feel that internal fire to test ourselves, to improve, to strive... but it doesn’t have a place to go.

So what happens? That pent-up energy can come out sideways—in our relationships, our jobs, even our self-talk. We can become irritable, frustrated, overly critical of ourselves or others, or stuck in a loop of comparison without a clear way to break it.

Healthy Competition Is Still Healthy—We Just Have to Find It

This is why I believe so strongly in finding something that challenges you, physically or otherwise. It doesn’t have to be intense or extreme. It just needs to be yours—something that makes you a little nervous to sign up for, but also lights that fire to train, improve, and go for it.

Here are a few ways I’ve seen patients (and myself) tap into that competitive outlet in a healthy way:

• Join a gym that tracks progress. Whether it’s CrossFit, a local gym, or any structured program done at home, the mix of community and progress can be super motivating. Don’t forget to track the weights you’re using, the speed in which you are going etc.

• Sign up for a race or event. Even if you’re not “a runner,” there’s something incredibly motivating about putting a date on the calendar and working toward it.

• Track personal goals. Competing with your past self is powerful—lift a little more, go a little faster, recover a little better.

• Turn hobbies into challenges. Chess, photography contests, fantasy football... the outlet doesn’t have to be physical to scratch that itch.

Compete to Show Up as Your Best Self

When we give our competitive energy a home, everything else starts to click into place. You show up to your relationships with more patience and perspective. Work doesn’t feel like a battlefield. You feel more fulfilled, more confident, and more in tune with your body and your goals.

I always tell my patients—your body is built to move, to strive, to compete. You don’t have to try to “outgrow” that drive. Instead, embrace it. Channel it into something that lights you up.

Because you’re not here just to complete life. You’re here to compete—with joy, with purpose, and with the belief that your best self is still waiting at the edge of your next challenge.

Ready to find your competitive edge again?
Schedule a free Discovery Call with us — we’ll help you figure out what’s next, and how to train for it pain-free.

And if this reminded you of someone you’d love to train, race, or challenge yourself with—forward this to them. Sign up for something together. It’s always more fun when you’ve got a teammate. 💪

the power of belonging

For those that know me, you probably would be quick to be able to spout off a couple of quick facts about the people we belong to. Me and my family are die hard Fightin' Texas Aggies. You'll find us heading down to Aggieland most weekends in the fall, checking baseball scores in the spring and sporting a mainly maroon wardrobe. What can we say, we like being a part of what some like to call a "cult."  We like to ride the highs of the occasional win in football but even more than that, there's something so special about meeting others all around town or the US who called College Station their home away from home for some time. We tend to understand each other, quickly linking up in ideals, morals, work ethic etc. While we aren't fully alike, there are several common threads that tend to bind us all together.

Other groups that you belong to can act this same way. Where you workout, where you grew up, the church you belong to, the coffee shop you frequent, the running store you love to shop at...these are all commonalities that instantly bind you to the others.

We like to think that success is just a matter of willpower—set a goal, stay disciplined, and push through. But the truth is, we’re not meant to do hard things alone. Whether you're recovering from an injury, building strength, or just trying to move more, having a supportive group around you can be the difference between giving up and pushing forward.

Belonging to a community creates accountability, encouragement, and momentum. When you're surrounded by people who share your goals—whether it’s a rehab group, a workout class, or even just a friend who checks in on you—you’re more likely to stay committed. There’s something powerful about knowing others are walking the same path, facing the same challenges, and celebrating the same small wins.

Science backs this up. Studies show that people who engage in social support while pursuing health and fitness goals are more likely to stick with them long-term. Why? Because motivation comes and goes, but commitment thrives in connection. When you have people cheering you on, showing up with you, and holding you accountable, it’s easier to keep moving forward—especially on the tough days.

So if you’re struggling to stay consistent, maybe the missing piece isn’t another goal or another plan—it’s finding the right people to take the journey with you. Surround yourself with a group that lifts you up, challenges you, and reminds you why you started. Because when you belong to something bigger than yourself, reaching your goals becomes not just possible, but inevitable.

Looking for that kind of support? Join a class, book a session, or come to a workshop. Let’s build strength—together.