How to Assess Your Fitness Level After Age 45

I’ve witnessed, first-hand, the transformative power of strength training, in both me and my clients, after a decade of strength and nutrition coaching. It works at any age but it’s particularly useful for individuals over age 45. Strength training with barbells, dumbbells, bodyweight, and machines isn’t just about building muscle; it’s a gateway to improving your overall health, enhancing your quality of life, and serves as a way to measure your fitness level as you age. This article will guide you through the process of how to assess your current fitness level, regardless of your age or fitness level. Use this information to safely establish your starting point on your strength training journey.

Why Assess Your Fitness Level?

Before making any change, it’s crucial to understand where you’re starting from. Assessing your fitness level provides a baseline, helping you to set realistic goals, track progress, and tailor your training regimen to your specific needs. It also highlights any areas that may require extra attention, such as flexibility, balance, or cardiovascular health, ensuring a well-rounded approach to fitness.

How to Assess Your Current Fitness Level

Fitness assessments generally fall into five categories: cardiovascular fitness, muscular strength, flexibility, body composition, and functional movement patterns. You want to measure your fitness in each one of these categories to get the best idea of your overall fitness and health. Use the following tests to help you establish your current baseline in each one of these categories.

1. Cardiovascular Fitness

Start with assessing your cardiovascular endurance. This is foundational, as it affects your ability to perform sustained exercise, including strength training.

Test: A simple way to gauge your cardiovascular health is through a brisk walk test. Walk a mile as fast as you can, and record the time. According to the American Heart Association, a time of 15 to 20 minutes is indicative of average cardiovascular health for adults over 45.
Frequency: Perform this test every 3-6 months to monitor improvements.

2. Muscular Strength

Evaluating your muscular strength is essential before starting with barbells.

Test: Begin with bodyweight exercises, such as squats, push-ups (knee modifications if necessary), and planks. Note the maximum number of squats and push-ups you can do in one go, and how long you can hold a plank.
Benchmark: For adults over 45, being able to perform 10-15 squats, 10 push-ups, and hold a plank for at least 30 seconds suggests a good starting strength level for barbell training.

3. Flexibility

Flexibility plays a crucial role in performing exercises correctly and preventing injuries.

Test: The sit-and-reach test is a simple way to assess lower back and hamstring flexibility.
Indicator: Reaching past your toes while seated with legs extended indicates adequate flexibility. If you’re unable to reach your toes, incorporating daily stretching into your routine is advisable.

4. Body Composition

Understanding your body composition can help tailor your strength training and diet.

Method: Use a body composition scale or consult a professional for a DEXA scan. Aim for a healthy body fat percentage according to age and gender norms.
Goal: For men over 45, a body fat percentage of 18-24% is considered healthy, while for women, 25-31% is the target range.

5. Functional Movement

Assessing your ability to perform daily activities can highlight areas that need extra attention.

Test: Functional movement screens (FMS) can identify imbalances and restrictions in your movement.
Consideration: Seek a certified professional to conduct an FMS, ensuring your training program addresses any identified issues.

Special Considerations for Strength Training Over 45

Starting strength training after 45 requires some considerations to ensure safety and effectiveness:

Consult with a Professional: Before starting any new exercise regimen, especially with barbells, consult with a fitness professional. They can provide personalized assessments and guidance based on your current fitness level.
Start Slow: Begin with lighter weights to focus on form and technique.
Progress Gradually: Increase weight and intensity slowly to avoid injury.
Incorporate Recovery: Allow adequate recovery time between sessions to promote muscle repair and growth.
Monitor Changes: Regularly reassess your fitness level to adjust your training plan as needed.

Assess Your Fitness and Continue Your Journey

Assessing your fitness level is a critical first step for anyone over the age of 45 looking to start strength training with barbells. By understanding your starting point, you can create a tailored, effective training program that addresses your unique needs, tracks your progress, and ultimately leads to a stronger, healthier you. Remember, the journey to fitness is personal and requires patience, dedication, and the right guidance. Start your strength training journey with a clear understanding of your current fitness level, and embrace the transformative power of strength training at any age.

Barry Barbell