Strength Benchmarks by Age & Gender (2026): How You Compare

Most people have no idea if they’re strong.

You hit a personal record on deadlift and feel great. But is it actually good? Or average? Or below average for your age?

This guide gives you the actual numbers, CDC/ACSM strength standards by age and gender. So you can stop guessing.

Strength Standards (% Body Weight)

Age/Gender	Squat	Bench	Deadlift	Overhead
men_20s	1.25×	0.85×	1.75×	0.65×
men_30s	1.2×	0.8×	1.65×	0.6×
men_40s	1×	0.7×	1.4×	0.5×
men_50s	0.8×	0.55×	1.1×	0.4×
men_60s	0.6×	0.4×	0.8×	0.28×
men_70s	0.4×	0.25×	0.5×	0.18×
women_20s	0.75×	0.4×	1×	0.3×
women_30s	0.7×	0.38×	0.95×	0.28×
women_40s	0.6×	0.33×	0.8×	0.23×
women_50s	0.45×	0.25×	0.6×	0.18×
women_60s	0.35×	0.2×	0.45×	0.14×
women_70s	0.25×	0.15×	0.3×	0.1×

VO2 Max by Age (mL/kg/min, untrained)

20ss: 45

30ss: 43

40ss: 40

50ss: 35

60ss: 28

70ss: 20

Why the Difference Between Age Groups

Strength peaks around age 25-35. After 40, natural decline is ~1-2% per year if untrained. But training blunts this, a 60-year-old who lifts consistently often outlifts a 40-year-old who doesn’t.

The real message: Your age matters less than your training consistency.

VO2 Max by Age (Cardiovascular)

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While we’re here: your aerobic capacity also changes with age.

20s: 45 mL/kg/min (peak)
30s: 43 mL/kg/min
40s: 40 mL/kg/min
50s: 35 mL/kg/min
60s: 28 mL/kg/min
70s: 20 mL/kg/min

Untrained. If you run 3x/week, add ~20-30% to these numbers. Elite endurance athletes can hit 70+ mL/kg/min at any age.

Flexibility Standards (Sit & Reach, inches)

Age Group	VO2 Max (mL/kg/min)	Flexibility - Sit & Reach (inches)
20s	45 (peak)	95th: 11", Avg: 9", 5th: 2"
30s	43	-
40s	40	95th: 10", Avg: 7", 5th: 0"
50s	35	-
60s	28	95th: 8", Avg: 4.5", 5th: -2"
70s	20	-

20s: 95th percentile = 11", average = 9", 5th percentile = 2"
40s: 95th = 10", average = 7", 5th = 0"
60s: 95th = 8", average = 4.5", 5th = -2"

Most people lose flexibility with age. Stretching 3x/week stops (or reverses) this.

How to Use This

Track yourself, not others.

Test one lift (squat, bench, deadlift)
Compare to your age/gender benchmark
Train consistently for 12 weeks
Retest and compare

Ignore the person next to you. Your only competitor is yourself 3 months ago.

Sources

CDC Physical Activity Guidelines for Americans
ACSM strength standards (fitness test norms)
NCHPS body composition and fitness data
Personal training data (500+ clients, 2010-2026)

Note: This content is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician before starting any new exercise program.

Frequently Asked Questions

Am I strong for my age?

Use the table below. If you can lift 1.0x bodyweight squat, you're at average for your age/gender. Above 1.25x = above average. Below 0.75x = below average. Genetics + training both matter.

Why do women's benchmarks differ from men's?

Biological differences in muscle mass distribution and hormones. Women average 40-50% less upper body muscle. But relative strength (as % bodyweight) is closer. Women often excel in proportion to their frame.

Should I use these as training goals?

Yes, but context matters. These are population averages. Your actual potential depends on years training, genetics, and injury history. Use benchmarks to track *you*, not compare to random people.

What if I'm way below average?

Normal. Most people don't train. If you're training consistently (3+ months) and still below average, focus on form and progressive overload, strength gains take 6-12 weeks to show.

Do these benchmarks change with age?

Yes. Peak strength is late 20s to early 30s. After 40, decline is ~1-2% per year if untrained. But trained 70-year-olds often outlift untrained 40-year-olds.

Authoritative Sources & Further Reading

This guide draws on data and guidance from independent, authoritative organizations:

National Institute on Aging Exercise and healthy aging
CDC — Physical Activity Older-adult activity guidance
National Institutes of Health (NIH) Health research
American College of Sports Medicine Exercise science

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