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tyler@crossfitfringe.com

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July 6, 2025

Strength Standards for Men Over 40 (That Actually Matter)

Strength Standards for Men over 40 (That Actually Matter)

Last week we talked about the ladies, and this week we're here to talk about the boys. Let’s be honest—your strength might not look like it did in your twenties (and yeah, those college bench press numbers do get bigger with each retelling).


But from a coach’s perspective, real-world strength isn’t about chasing ego lifts. It’s about being strong enough for everything life demands—physically, mentally, and functionally.

Whether you’re carrying luggage, loading a truck, or keeping up with your kids (or grandkids), strength matters.

These standards aren’t for elite athletes. They’re the minimums we want to see in every guy over 40 who walks into our gym.

And if you’re ready to raise the bar? We’ve got Gamechanger Goals that’ll push you in all the right ways.

Why These Standards?

Because most guys over 40 have one or two lifts they like and tend to avoid the rest.
But real, capable strength means checking every box.

You need to hit all four: Push. Pull. Squat. Hinge.
No cherry-picking.

Let’s break it down:

PUSH — Barbell or Dumbbell Bench Press

Pushing strength translates to everyday power—getting up, pushing off the ground, bracing under load.

  • Minimum: 5 reps at bodyweight (barbell or total DB weight)

  • Gamechanger: 15 clean, controlled reps at bodyweight

Crush this and you’ve got dependable upper body pressing power.

PULL — Strict Chin-Ups

This is the gold standard for upper body strength, grip, and lean muscle mass.

  • Minimum: 5 strict chin-ups

  • Gamechanger: 15 strict chin-ups

No kipping. No half reps.
Can’t do one yet?
Start with banded chin-ups, negatives, or incline rows. We also recommend Personal Training for creating a structured and sustainable progression.

SQUAT — Rear Foot Elevated Split Squat

Better balance. Less spinal load. Major unilateral leg strength.
This is our go-to squat variation for men 40+.

  • Minimum: Dumbbells totaling 50% of bodyweight (5 reps/leg)
    Example: 40 lb DBs each hand at 160 lbs bodyweight

  • Gamechanger: Dumbbells equal to bodyweight total (5 reps/leg)
    Example: 80 lb DBs each hand

This is the one most guys neglect—but when trained consistently, results come fast.

HINGE — Barbell Deadlift

Deadlifts are the cornerstone of real-world strength.
Done right, they train your grip, glutes, and spine like nothing else.

  • Minimum: 1.5× bodyweight for 5 reps

  • Gamechanger: 2× bodyweight for 5 reps

Lifters who deadlift well age stronger. Period.

Final Thoughts

  • Minimum standards = Fit for life.
    You should be able to meet these targets with consistent training and smart programming.

  • Gamechanger goals = Elite readiness.
    These take focus and time—but are absolutely possible.

Why it matters:

Because at 40+, your training is less about PRs…
And more about being the dependable one. The guy who lifts the heavy stuff, moves with confidence, and keeps showing up strong.

Don’t just maintain—own your strength.

Let’s train smart, move with purpose, and stay capable for life.

Ready to work toward these numbers?
Schedule a free intro or check out our men’s performance coaching options at CrossFitFringe.com

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