Performance Fitness Standards

The Athletic Lab Performance Fitness standards are provided as benchmarks associated with the physical metrics we view as the most important for overall physical capacity and maintaining health and performance across an individual’s lifespan (sometimes referred to as healthspan).

What do the Benchmarks assess?

Aerobic Power (1km Row, Baseline)
Aerobic and Full Body Capacity (Cindy)
Lower Extremity Maximal Strength (Back Squat, Front Squat, Deadlift)
Upper Body Strength Endurance (Pushup and Pullup)
Upper Body Maximal Strength (Pullup and Standing Shoulder Press)

How to use the Benchmarks

Where possible, age classes in 5 year increments are provided. Based on existing research, age-related decline is estimated at roughly 2-3% per 5 years after age 35, and slightly more after age 60.
The strength based measures represent 1 repetition maximum efforts performed with good technique through the full range of motion. Belts are permissible.
The pushup measures are for maximum repetitions performed in 2 minutes through the full range of motion using military movement standards.
The pullup measures are for maximum repetitions performed with any hand grip or width, remaining in contact with the bar for the entirety of the test, and no excessive kipping (the shin can never approach parallel with the ground).
The percentile classification is defined as follows:
- 50% Intermediate (stronger than 50% of lifters and stronger than 90% of untrained individuals)
- 75% Advanced (stronger than 75% of lifters and 97% of untrained individuals)
- 95% Elite (stronger than 95% of lifters and 100% of untrained individuals….typically observed in only highly trained individuals)
- 100% World-class /exceptional (observed only in highly trained national / international level competitive athletes)
Strength based metrics assume average body mass of 85 kg for men and 67 kg for women. Body mass will impact strength benchmarks so adjust accordingly.
Baseline and Cindy are WODs (Workouts of the Day) from CrossFit.

Women’s Standards

1km Row

Below are maximal effort 1km row times as performed on a Concept2 rowing ergometer. Individuals significantly above and below average gender body mass or stature should adjust these values accordingly.

Age	Elite	Advanced	Intermediate	Novice	Beginner
20–24	3:25.4	3:44.8	4:07.0	4:31.5	4:57.1
25–29	3:23.3	3:42.4	4:04.4	4:28.6	4:53.9
30–34	3:28.4	3:48.0	4:10.6	4:35.4	5:01.3
35–39	3:28.3	3:48.0	4:10.5	4:35.3	5:01.3
40–44	3:28.3	3:47.9	4:10.5	4:35.3	5:01.2
45–49	3:31.3	3:51.2	4:14.1	4:39.2	5:05.6
50–54	3:38.9	3:59.5	4:23.2	4:49.2	5:16.5
55–59	3:46.3	4:07.7	4:32.2	4:59.1	5:27.3
60–64	3:53.8	4:15.8	4:41.1	5:08.9	5:38.1
65–69	4:02.4	4:25.3	4:51.5	5:20.4	5:50.6
70+	4:11.1	4:34.8	5:02.0	5:31.8	6:03.1

Pullup

Age	100%	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
20–24	26	21	17	13	10	8	7	6	5	4	3
25–29	25	20	16	12	9	8	7	6	5	4	3
30–34	23	18	15	11	8	7	6	5	4	3	2
35–39	21	16	13	10	7	6	5	4	3	2	2
40–44	18	14	11	8	6	5	4	3	2	2	1
45–49	15	12	9	7	5	4	3	2	2	1	1
50–54	12	9	7	5	4	3	2	2	1	1	1
55–59	10	8	6	4	3	2	2	1	1	1	1
60–64	8	6	5	3	2	2	1	1	1	1	1
65–69	6	5	4	2	2	1	1	1	1	1	1
70+	5	4	3	2	1	1	1	1	1	1	1

Pushup

Age	100%	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
20-24	70+	45	42	39	37	35	28	24	17	15	13
25-29	63+	42	39	36	34	32	26	22	17	15	13
30-34	56+	39	36	33	31	28	24	20	17	15	13
35-39	44+	34	31	28	26	23	20	17	15	13	11
40-44	31+	28	25	23	20	18	16	14	13	11	9
45-49	26+	24	21	19	17	15	13	12	11	9	8
50-54	20+	20	17	15	13	12	10	9	8	7	6
55-59	16+	16	14	12	11	10	8	7	6	5	4
60-64	12+	12	10	9	8	7	6	5	4	3	2
65-69	10+	10	8	7	7	6	5	4	3	3	2
70+	8+	7	6	5	5	4	3	3	2	2	1

Back Squat

Below are absolute 1 repetition maximum (1RM) values presented in kg irrespective of an individual’s body mass. Individuals significantly above and below average gender body mass should adjust these values accordingly.

Age	100%	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
20–24	87+	82	78	74	69	65	61	56	52	48	44
25–29	80+	76	72	68	64	60	56	52	48	44	40
30–34	67+	64	61	57	54	51	47	44	40	37	34
35–39	61+	58	55	52	49	46	43	40	37	34	30
40–44	56+	53	51	48	45	42	39	37	34	31	28
45–49	52+	49	46	44	41	39	36	34	31	29	26
50–54	47+	44	42	40	37	35	33	30	28	26	23
55–59	42+	40	38	36	34	32	29	28	25	23	21
60–64	37+	36	34	32	30	28	26	24	22	21	19
65–69	32+	30	29	27	25	24	22	21	19	18	16
70+	26+	25	24	22	21	20	18	17	16	14	14

Front Squat

Age	100%	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
20–24	72+	68	65	61	58	54	51	47	43	40	36
25–29	66+	63	60	56	53	50	47	43	40	37	33
30–34	56+	53	51	47	45	42	39	37	33	31	28
35–39	51+	48	45	43	40	38	35	33	30	28	25
40–44	46+	44	42	40	37	35	33	30	28	26	23
45–49	43+	41	38	37	34	32	30	28	26	24	21
50–54	39+	37	35	33	31	29	27	25	23	21	19
55–59	35+	33	31	30	28	26	24	23	21	19	17
60–64	31+	30	28	26	25	23	22	20	19	17	16
65–69	27+	25	24	22	21	20	18	17	16	15	14
70+	22+	21	20	18	17	16	15	14	13	12	12

Shoulder Press

Age	100%	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
20–24	55+	48	44	40	38	36	35	34	33	31	30
25–29	55+	48	44	40	38	36	35	34	33	31	30
30–34	55+	48	44	40	38	36	35	34	33	31	30
35–39	54+	47	43	40	37	35	34	33	32	30	29
40–44	53+	46	42	39	36	34	33	32	31	30	28
45–49	51+	45	40	37	35	32	31	30	29	28	26
50–54	49+	43	39	35	33	30	30	29	27	26	25
55–59	47+	41	37	34	31	29	28	27	26	25	23
60–64	46+	40	36	33	30	28	27	26	25	24	22
65–69	45+	40	35	32	30	27	26	25	24	23	21
70+	43+	37	33	30	27	25	24	23	22	20	19

Deadlift

Age	100%	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
20–24	101+	96	91	85	80	75	71	65	60	55	51
25–29	93+	88	84	79	74	70	65	60	56	51	47
30–34	78+	74	71	66	62	59	55	51	47	43	39
35–39	71+	67	64	60	56	53	49	46	42	39	35
40–44	65+	62	59	55	52	49	46	42	39	36	33
45–49	60+	57	54	51	48	45	42	39	36	33	30
50–54	55+	52	49	46	43	41	38	35	33	30	27
55–59	49+	47	44	42	39	37	34	32	29	27	24
60–64	43+	41	39	37	35	33	30	28	26	24	22
65–69	37+	35	33	31	30	28	26	24	22	20	19
70+	30+	29	27	26	24	23	21	20	18	17	16

Cindy

Perform as many rounds and reps as possible within 20 minutes of the following: 5 Pullups → 10 Pushups → 15 BW Squats

Age	Elite	Advanced	Intermediate	Novice	Beginner
20–24	23	17	13	10	8
25–29	23	17	13	10	8
30–34	22	17	13	10	8
35–39	22	17	13	10	8
40–44	21	16	12	10	7
45–49	20	15	12	9	7
50–54	19	15	11	9	7
55–59	18	14	11	8	6
60–64	17	13	10	8	6
65–69	16	12	9	7	5
70+	14	11	8	6	5

Baseline

Perform the following in order as fast as possible: 500m Row → 40 BW Squats → 30 Situps → 20 Pushups → 10 Pullups

Age	Elite	Advanced	Intermediate	Novice	Beginner
20–24	4:05	4:35	5:05	5:40	6:15
25–29	4:05	4:35	5:05	5:40	6:15
30–34	4:05	4:35	5:05	5:40	6:15
35–39	4:12	4:43	5:14	5:50	6:26
40–44	4:19	4:51	5:23	6:00	6:37
45–49	4:27	5:00	5:33	6:11	6:49
50–54	4:35	5:09	5:43	6:22	7:02
55–59	4:44	5:18	5:53	6:34	7:14
60–64	4:52	5:28	6:04	6:45	7:27
65–69	5:01	5:38	6:15	6:58	7:41
70+	5:10	5:48	6:26	7:10	7:55

Men’s Standards

1km Row

Age	Elite	Advanced	Intermediate	Novice	Beginner
20–24	2:56.6	3:09.5	3:24.0	3:39.6	3:55.6
25–29	2:55.6	3:08.4	3:22.8	3:38.3	3:54.2
30–34	2:55.5	3:08.3	3:22.7	3:38.2	3:54.1
35–39	2:56.4	3:09.3	3:23.7	3:39.3	3:55.3
40–44	2:58.8	3:11.8	3:26.5	3:42.3	3:58.5
45–49	3:02.4	3:15.7	3:30.7	3:46.9	4:03.4
50–54	3:06.1	3:19.7	3:35.0	3:51.4	4:08.3
55–59	3:11.9	3:25.8	3:41.6	3:58.5	4:15.9
60–64	3:17.6	3:32.0	3:48.2	4:05.7	4:23.6
65–69	3:25.3	3:40.2	3:57.1	4:15.2	4:33.8
70+	3:33.0	3:48.5	4:06.0	4:24.8	4:44.1

Pullup

Age	100%	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
20–24	40+	32	27	23	20	17	15	13	12	11	10
25–29	38+	30	25	21	18	16	14	12	11	10	9
30–34	35+	28	23	19	16	14	12	11	10	9	8
35–39	32+	26	21	17	15	13	11	10	9	8	7
40–44	29+	24	19	16	13	11	10	9	8	7	6
45–49	26+	21	17	14	11	10	9	8	7	6	5
50–54	22+	18	15	12	10	9	8	7	6	5	4
55–59	18+	15	13	10	8	7	6	5	4	3	2
60–64	15+	12	10	8	7	6	5	4	3	2	2
65–69	12+	10	8	7	6	5	4	3	2	2	1
70+	10+	8	7	6	5	4	3	2	2	1	1

Pushup

Age	100%	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
20–24	100+	62	57	51	47	44	41	38	35	32	29
25–29	93+	58	53	47	44	41	38	35	33	30	27
30–34	86+	52	46	41	39	36	34	32	30	28	26
35–39	75+	45	40	36	34	31	30	28	26	24	23
40–44	64+	40	36	34	30	28	26	24	22	20	18
45–49	58+	36	32	31	27	25	23	22	20	18	16
50–54	51+	39	30	28	26	24	22	20	18	16	14
55–59	45+	34	26	25	23	21	19	18	16	14	12
60–64	39+	28	26	24	22	20	18	16	14	12	10
65–69	33+	24	22	20	19	17	15	14	12	10	8
70+	27+	23	21	19	18	16	14	13	11	9	7

Back Squat

Age	100%	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
20–24	127+	120	114	108	102	95	89	82	76	70	64
25–29	138+	131	125	118	110	103	97	90	83	76	69
30–34	150+	143	135	128	120	113	105	98	90	83	75
35–39	145+	138	131	124	116	109	102	95	87	80	73
40–44	123+	117	111	105	99	92	86	80	74	68	62
45–49	115+	109	103	97	92	86	80	74	69	63	58
50–54	107+	102	96	91	85	80	75	69	64	59	53
55–59	98+	94	88	84	79	74	69	64	59	54	49
60–64	91+	87	82	78	73	68	64	59	55	50	46
65–69	84+	80	76	72	67	63	59	55	50	46	42
70+	75+	71	68	64	60	56	53	49	45	41	38

Front Squat

Age	100%	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
20–24	105+	100	95	89	84	79	74	68	63	58	53
25–29	115+	109	103	98	92	86	80	75	69	63	58
30–34	125+	119	112	106	100	94	87	81	75	69	63
35–39	120+	115	108	103	96	91	84	78	72	66	60
40–44	102+	97	92	87	82	77	72	66	61	56	51
45–49	95+	91	86	81	76	72	66	62	57	52	48
50–54	89+	84	80	75	71	66	62	58	53	49	44
55–59	81+	78	73	70	65	61	57	53	49	45	41
60–64	76+	72	68	65	61	57	53	49	45	42	38
65–69	70+	66	63	59	56	52	49	45	42	38	35
70+	62+	59	56	53	50	47	44	40	37	34	31

Shoulder Press

Age	100%	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
20–24	88+	81	77	73	69	65	63	60	58	55	53
25–29	88+	81	77	73	69	65	63	60	58	55	53
30–34	88+	81	77	73	69	65	63	60	58	55	53
35–39	83+	77	72	69	66	62	60	58	56	54	52
40–44	81+	75	71	67	64	61	59	56	54	52	50
45–49	79+	73	69	66	62	59	57	55	53	51	49
50–54	77+	72	67	64	61	57	55	53	51	49	47
55–59	76+	70	66	62	59	56	54	51	49	47	45
60–64	74+	68	64	61	57	54	52	50	48	46	43
65–69	74+	68	64	60	57	54	51	49	46	43	41
70+	71+	65	61	58	54	51	49	46	43	41	38

Deadlift

Age	100%	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
20–24	147+	140+	133+	125+	118+	110+	103+	96+	89+	81+	74+
25–29	160+	152+	144+	136+	128+	120+	112+	104+	96+	88+	80+
30–34	174+	166+	157+	148+	140+	131+	122+	114+	105+	96+	87+
35–39	168+	160+	152+	143+	135+	127+	118+	110+	101+	93+	84+
40–44	143+	136+	129+	122+	115+	107+	100+	93+	86+	79+	72+
45–49	133+	127+	120+	113+	106+	100+	93+	86+	80+	73+	67+
50–54	124+	118+	111+	105+	99+	93+	87+	80+	74+	68+	62+
55–59	104+	109+	103+	97+	91+	86+	80+	74+	68+	63+	57+
60–64	106+	100+	96+	90+	85+	79+	74+	69+	64+	58+	53+
65–69	97+	92+	88+	83+	78+	73+	68+	63+	58+	53+	49+
70+	87+	82+	78+	74+	69+	65+	61+	57+	52+	48+	44+

Cindy

Perform as many rounds and reps as possible within 20 minutes of the following: 5 Pullups → 10 Pushups → 15 BW Squats

Age	Elite	Advanced	Intermediate	Novice	Beginner
20–24	26	20	15	12	9
25–29	26	20	15	12	9
30–34	25	19	14	12	9
35–39	25	19	14	12	9
40–44	24	18	14	11	8
45–49	23	18	13	11	8
50–54	22	17	13	10	8
55–59	21	16	12	10	7
60–64	20	15	12	9	7
65–69	18	14	10	8	6
70+	16	12	9	7	6

Baseline

Perform the following in order as fast as possible: 500m Row → 40 BW Squats → 30 Situps → 20 Pushups → 10 Pullups

Age	Elite	Advanced	Intermediate	Novice	Beginner
20–24	3:29	3:45	4:11	4:40	5:13
25–29	3:29	3:45	4:11	4:40	5:13
30–34	3:29	3:45	4:11	4:40	5:13
35–39	3:35	3:51	4:18	4:48	5:22
40–44	3:41	3:58	4:26	4:57	5:32
45–49	3:48	4:05	4:34	5:05	5:42
50–54	3:55	4:13	4:42	5:15	5:52
55–59	4:02	4:20	4:50	5:24	6:02
60–64	4:09	4:28	4:59	5:34	6:13
65–69	4:17	4:36	5:08	5:44	6:24
70+	4:24	4:45	5:17	5:54	6:36

References

Back & Front Squat Standards (Athletic Lab Performance Fitness Database 2009-Present)
Baseline Standards
Cindy Standards (1, 2, Athletic Lab Performance Fitness Database 2009-Present)
Deadlift Standards (1, 2, 3, Athletic Lab Performance Fitness Database 2009-Present)
Pullup Standards (1, 2, 3, 4, Athletic Lab Performance Fitness Database 2009-Present)
Pushup Standards (1, 2, 3, 4, 5, Athletic Lab Performance Fitness Database 2009-Present)
Row Standards
Standing Shoulder Press Standards (1, 2, Athletic Lab Performance Fitness Database 2009-Present)

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Performance Fitness Standards

What do the Benchmarks assess?

How to use the Benchmarks

Women’s Standards

1km Row

Pullup

Pushup

Back Squat

Front Squat

Shoulder Press

Deadlift

Cindy

Baseline

1km Row

Pullup

Pushup

Back Squat

Front Squat

Shoulder Press

Deadlift

Cindy

Baseline

Men’s Standards

1km Row

Pullup

Pushup

Back Squat

Front Squat

Shoulder Press

Deadlift

Cindy

Baseline

1km Row

Pullup

Pushup

Back Squat

Front Squat

Shoulder Press

Deadlift

Cindy

Baseline

References

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