Let’s be honest — as we get older, our bench press stories tend to get better… even if our strength doesn’t always follow the same path.

But here’s the truth: if you want to be strong, capable, and dependable into your 40s, 50s, and beyond, you need clear standards. Not “PRs from back in the day.” Not “I used to…” Just honest, current markers of strength.

These aren’t elite athlete numbers. These are what I’d call fit-for-life minimums. If you’re training regularly, you should be able to tick these off. And if you want more? I’ve included a second tier — Game Changer targets — for those ready to push harder.

Just one rule: You don’t get to skip categories.
Upper Push, Upper Pull, Lower Push (Squat), Lower Pull (Hinge) — all four matter.

🧠 Upper Push — Barbell or Dumbbell Bench Press

Barbell or dumbbells — it doesn’t matter. The standard is the same.

• Minimum: 5 reps at your bodyweight
  → Example: 80kg for an 80kg man

• Game Changer: 15 reps at bodyweight
  → Still 80kg. Just a lot more of it.

If you can do that cleanly, your pressing strength is not holding you back.

💪 Upper Pull — Pull-Ups

No kipping. No half reps. Just strict chin-ups — full range, no cheating.

• Minimum: 5 strict chin-ups

• Gamechanger: 15 strict chin-ups

If you’re not there yet, start with rows, band-assisted reps, and work your way up. Strength is built through reps, not wishes.

🦵 Lower Push (SQUAT) — Rear Foot Elevated Split Squat

Back squat is my favourite, but…well, we move one leg at a time – and if you’re looking after some lower back niggles, this variation is just a ‘BETTER’ test.

• Minimum: Hold dumbbells totalling 50% of your bodyweight for 5 reps per leg
  → Example: 2x 20kg DBs for an 80kg man (40kg total)

• Game Changer: Dumbbells totalling 100% of your bodyweight for 5 reps per leg
  → Example: 2x 40kg DBs for an 80kg man (80kg total)

It looks heavy now. But if you trained legs as often as you trained bench, you’d be surprised how fast this moves.

🏋️‍♂️ Lower Pull (HINGE) — Deadlift

This is the one. You either respect the hinge, or you pay for it later — in your back, hips, and hamstrings.

• Minimum: Deadlift 1.5× your bodyweight for 5 reps
  → Example: 120kg for an 80kg man

• Gamechanger: Deadlift 2× your bodyweight for 5 reps
  → Example: 160kg for an 80kg man

You don’t need to max out. But if you can’t safely lift 1.5x your bodyweight off the ground, you’re not ready for the real-world stuff — couches, fridges, sandbags, kids.

Final Thoughts

✅ The minimum standards mean you’re strong enough to live well, move well, and look after your body.
✅ The Game Changer goals mean you’re not just fit for life — you’re ahead of the pack. But they require consistency, effort, and proper recovery.

Why do any of this?

Because being strong and dependable matters.
Because your body doesn’t need to be slowing you down.
Because if you keep training hard, life gets easier.

If structured lifting has ‘never’ been your thing and you’re nervous about getting started, think about signing up for our Strength Fundamentals workshop.  It starts in July…if you want some more info, just email me here:  michael@round1fitness.com.au

See you in the gym,

Michael.