7 Exercises You MUST Pass (Or You’re Aging Too Fast)
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Date: 2026-04-12
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Comments and reviews: 20
Arunnn241
I agree these exercises are good diagnostics. But are they a good benchmark for determining someone's fitness levels No, I don' think so. Here's why: there's no such thing as an ideal fitness level. Nor do we define it. Is fitness someone who can run a 5K A marathon Is it the benchmark for people who can enter the military What does this fitness level mean you are capable of doing
For most of these benchmarks, I'd wager the only fitness level they check is can you do this specific exercise and NOT are you fit enough to handle xyz other semi-related/unrelated activity.
I'll use myself as proof. I can do the push ups, not to 50. But I've never been able to do 50 pushups continuous. I don't really focus on calisthenic work, I mostly do cardio. I can do the wall squat, but I'm below average weight and have less force pulling me off the wall. I can't do the one-leg wall sit, but I never expected myself to do that since my isometric hold endurance is not something I have ever done. I can't do the dead hang, and I rock climb. I'm pretty decent, but I literally have never seen anyone last more than 2 min on a bar hang. So if you're 40 and supposed to hang for 2 min, then if you're younger you should be able to hang for longer I doubt it. Humans are not made to have linear endurance like that. There's diminishing returns.
Are these things to work on to be more complete Yeah. But are they indicators you are NOT fit No, just that you have areas you haven't worked on. Real fitness depends on your goals. For me, being able to sprint, be flexible and resist injuries when having fun is most important.
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I agree these exercises are good diagnostics. But are they a good benchmark for determining someone's fitness levels No, I don' think so. Here's why: there's no such thing as an ideal fitness level. Nor do we define it. Is fitness someone who can run a 5K A marathon Is it the benchmark for people who can enter the military What does this fitness level mean you are capable of doing
For most of these benchmarks, I'd wager the only fitness level they check is can you do this specific exercise and NOT are you fit enough to handle xyz other semi-related/unrelated activity.
I'll use myself as proof. I can do the push ups, not to 50. But I've never been able to do 50 pushups continuous. I don't really focus on calisthenic work, I mostly do cardio. I can do the wall squat, but I'm below average weight and have less force pulling me off the wall. I can't do the one-leg wall sit, but I never expected myself to do that since my isometric hold endurance is not something I have ever done. I can't do the dead hang, and I rock climb. I'm pretty decent, but I literally have never seen anyone last more than 2 min on a bar hang. So if you're 40 and supposed to hang for 2 min, then if you're younger you should be able to hang for longer I doubt it. Humans are not made to have linear endurance like that. There's diminishing returns.
Are these things to work on to be more complete Yeah. But are they indicators you are NOT fit No, just that you have areas you haven't worked on. Real fitness depends on your goals. For me, being able to sprint, be flexible and resist injuries when having fun is most important.
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appelster11
Honestly, these demands still seem a little excessive. I'm a 30 year old male who manages to hit quite a few of these standards (dead hang, pull ups, wall splat test, the sock-and-shoe thing and single leg wall sit all checked off, but I don't consider myself 'not fit enough' because I could 'only' get to 36 reps before my form started to break down on the hand release push-up or because my form was awful at the end of the side plank leg lift. The numbers given in this video seem to be designated as 'all-round top athlete'-standards for each age category. I think if you get most of the way through a lot of these (say 70-80%, you can still consider yourself reasonably fit, and WAY ahead of the average. I also think it's funny that Jeff starts there with mentioning 'if everyone is fit, the word doesn't mean anything' and immediately follows it up with 'having a standard. ' while the word standard is pretty much equivalent to 'universally achievable'. I'll definitely use these 'standards' as targets to improve my training goals, but that is what they should be: targets. Strive for hitting them, and even if you fall slightly short you're still pretty fit. It's only when you fall far short that you should really consider if there's a real problem.
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Honestly, these demands still seem a little excessive. I'm a 30 year old male who manages to hit quite a few of these standards (dead hang, pull ups, wall splat test, the sock-and-shoe thing and single leg wall sit all checked off, but I don't consider myself 'not fit enough' because I could 'only' get to 36 reps before my form started to break down on the hand release push-up or because my form was awful at the end of the side plank leg lift. The numbers given in this video seem to be designated as 'all-round top athlete'-standards for each age category. I think if you get most of the way through a lot of these (say 70-80%, you can still consider yourself reasonably fit, and WAY ahead of the average. I also think it's funny that Jeff starts there with mentioning 'if everyone is fit, the word doesn't mean anything' and immediately follows it up with 'having a standard. ' while the word standard is pretty much equivalent to 'universally achievable'. I'll definitely use these 'standards' as targets to improve my training goals, but that is what they should be: targets. Strive for hitting them, and even if you fall slightly short you're still pretty fit. It's only when you fall far short that you should really consider if there's a real problem.
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MinionofNobody
I am a retired cop and a retired attorney. My approach to exercise has changed dramatically over the years. I am now concerned about sustainability, adaptability, functional strength, flexibility, and appearance in pretty much that order. Hanging from a bar for two minutes has never been applicable to any of my jobs or lifestyles. It also doesn’t work well for me after three major shoulder surgeries. After multiple back and neck injuries coupled with low back surgery, a wall sit of any type is hit and miss depending on my pain levels on any given day. I could go on.
I walk everyday. I stretch every evening. I lift weights every other day. I choose exercises that work based upon my medical history and sometimes adapt them to fit my limitations. (Yes, I can put on my shoes and socks while standing. I can also get up from the floor without using my hands. I am really not concerned about performing hypothetical tasks that have little application to my daily realities.
I know Jeff is a physical therapist and must have some understanding of the physical realities under which many people function. It would be nice to see a little more of that understanding make its way into these videos,
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I am a retired cop and a retired attorney. My approach to exercise has changed dramatically over the years. I am now concerned about sustainability, adaptability, functional strength, flexibility, and appearance in pretty much that order. Hanging from a bar for two minutes has never been applicable to any of my jobs or lifestyles. It also doesn’t work well for me after three major shoulder surgeries. After multiple back and neck injuries coupled with low back surgery, a wall sit of any type is hit and miss depending on my pain levels on any given day. I could go on.
I walk everyday. I stretch every evening. I lift weights every other day. I choose exercises that work based upon my medical history and sometimes adapt them to fit my limitations. (Yes, I can put on my shoes and socks while standing. I can also get up from the floor without using my hands. I am really not concerned about performing hypothetical tasks that have little application to my daily realities.
I know Jeff is a physical therapist and must have some understanding of the physical realities under which many people function. It would be nice to see a little more of that understanding make its way into these videos,
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Khrissy6unnell
Now then from England.
Recently stumbled onto your uploads and have really taken to them. Its nice when somethings youve arrived at by common or problem working is backed up by a pro.
Really interested into how i can get the wall squat. I can squat but that i cant. I would say i have terrible flex and i cant see it but i believe i tilt far too forward. I get bad backs often.
Also the bar hang are gloves aloud. My bar is smooth as anything and im slipping first before my grip goes. Im 47 this year one leg walls yes, only 30 on the press (just tried hang with gloves exact same time so its not the slippy bar.
The side plank im gonna have to work at. Ive never ever done that and it was like getting hit in the face how hard it was. The plank yes but that leg raise not as well. 8 on the chins but normally i only do small numbered reps and very slow with holds. I could have done maybe one or two more but the form had gone.
Sorry if my comments in bit of a jumble.
Hope your well. Take care and all the best
Chris
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Now then from England.
Recently stumbled onto your uploads and have really taken to them. Its nice when somethings youve arrived at by common or problem working is backed up by a pro.
Really interested into how i can get the wall squat. I can squat but that i cant. I would say i have terrible flex and i cant see it but i believe i tilt far too forward. I get bad backs often.
Also the bar hang are gloves aloud. My bar is smooth as anything and im slipping first before my grip goes. Im 47 this year one leg walls yes, only 30 on the press (just tried hang with gloves exact same time so its not the slippy bar.
The side plank im gonna have to work at. Ive never ever done that and it was like getting hit in the face how hard it was. The plank yes but that leg raise not as well. 8 on the chins but normally i only do small numbered reps and very slow with holds. I could have done maybe one or two more but the form had gone.
Sorry if my comments in bit of a jumble.
Hope your well. Take care and all the best
Chris
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athleanx
HUMBLED on the hang (35 seconds, side plank (15 seconds) & pull ups (0)
The shoe thing is very easy for me b/c I work balance daily. The one leg wall sit & wall squat thing are both child's play.
But I do have good reasons on the hang & pull ups: I have such small hands people remark about it. I have freakishly short fingers and it makes hanging & pull ups extremely hard for me. Sucks. I use versa grips to help out sometimes.
The side plank thing will be easy to get now that I know it's a weak point. I can do a side plank forever but just never do that raised leg. Gimme 3 weeks and it'll be good.
Probably never going to get pull ups: (
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HUMBLED on the hang (35 seconds, side plank (15 seconds) & pull ups (0)
The shoe thing is very easy for me b/c I work balance daily. The one leg wall sit & wall squat thing are both child's play.
But I do have good reasons on the hang & pull ups: I have such small hands people remark about it. I have freakishly short fingers and it makes hanging & pull ups extremely hard for me. Sucks. I use versa grips to help out sometimes.
The side plank thing will be easy to get now that I know it's a weak point. I can do a side plank forever but just never do that raised leg. Gimme 3 weeks and it'll be good.
Probably never going to get pull ups: (
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athleanx
Hi Jeff, sorry, I am not sure what kind of people you have in mind, but this is downright discouraging, nothing else. No normal people can spend 2 hours per day in the gym for 3 years to attain this fitness level. You do not refer to 50 men, you refer to injury-free 25-yr-olds that have sponsors to help them pass this amount of time exercising. Even if we (50 men) did have this kind of time to spend exercising, the injuries catch up with us (real people) much faster then we can heal them. So. Please. Don't kill our motivation with these extraterrestrial objectives.
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Hi Jeff, sorry, I am not sure what kind of people you have in mind, but this is downright discouraging, nothing else. No normal people can spend 2 hours per day in the gym for 3 years to attain this fitness level. You do not refer to 50 men, you refer to injury-free 25-yr-olds that have sponsors to help them pass this amount of time exercising. Even if we (50 men) did have this kind of time to spend exercising, the injuries catch up with us (real people) much faster then we can heal them. So. Please. Don't kill our motivation with these extraterrestrial objectives.
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auctionmusic
I would argue that heart/lung is way more important than absolute muscle strength. I'd like to see any of you dudes jog uphill on a moderate hiking trail. One time jogging up Shaw Butte in phoenix I ran through a bunch of guys jogging (on a steep uphill part on the service road) and they were complaining heh. Turned out to be the Cardinals. Hey, no brag, just fact. To me this is what defines fitness. cardiovascular vs muscle. Muscle is important, but doesn't need to meet any of these demos.
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I would argue that heart/lung is way more important than absolute muscle strength. I'd like to see any of you dudes jog uphill on a moderate hiking trail. One time jogging up Shaw Butte in phoenix I ran through a bunch of guys jogging (on a steep uphill part on the service road) and they were complaining heh. Turned out to be the Cardinals. Hey, no brag, just fact. To me this is what defines fitness. cardiovascular vs muscle. Muscle is important, but doesn't need to meet any of these demos.
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moldyketchuphead
Even at my most fit when I was following AX2 and successfully completing all the challenges according to the instructions, doing all sorts of supplemental exercises, and pushing some pretty heavy weight I couldn't do 40 full range of motion push ups. I just don't understand if this is just something specific to me or something I'm missing in my training or what. After breaking my arm a few years ago I'm struggling to even get back to 20 push ups, the weakness/problem there is obvious.
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Even at my most fit when I was following AX2 and successfully completing all the challenges according to the instructions, doing all sorts of supplemental exercises, and pushing some pretty heavy weight I couldn't do 40 full range of motion push ups. I just don't understand if this is just something specific to me or something I'm missing in my training or what. After breaking my arm a few years ago I'm struggling to even get back to 20 push ups, the weakness/problem there is obvious.
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Enigma71559
You're going to get pushback from me on the pullups too. The vast majority of people can barley do ANY pullups. Especially front grip like you're showing there. Reverse grip is a bit easier because you get some help from your biceps. But unless you've been doing them a while, you're not doing many. Several years ago, I was doing a pretty intense workout routine that included a lot of pullups. I went from doing about 3 to I think a MAX of about 15. That is a LOT for nearly anyone.
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You're going to get pushback from me on the pullups too. The vast majority of people can barley do ANY pullups. Especially front grip like you're showing there. Reverse grip is a bit easier because you get some help from your biceps. But unless you've been doing them a while, you're not doing many. Several years ago, I was doing a pretty intense workout routine that included a lot of pullups. I went from doing about 3 to I think a MAX of about 15. That is a LOT for nearly anyone.
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mango850
Yeah, number 7 is unrealistic for most adults in the US. Instead, start with assisted pull-ups in some fashion to find your base. As you lose weight with your new lifestyle of eating right, use less assistance each week/month until you get to doing 5 pull-ups without assistance. If you don't have that machine at your gym, lat pull-downs at least point you in the direction, or use bands under your feet for assisted pull up on the bar.
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Yeah, number 7 is unrealistic for most adults in the US. Instead, start with assisted pull-ups in some fashion to find your base. As you lose weight with your new lifestyle of eating right, use less assistance each week/month until you get to doing 5 pull-ups without assistance. If you don't have that machine at your gym, lat pull-downs at least point you in the direction, or use bands under your feet for assisted pull up on the bar.
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jacc88888
My guess is around 0. 00001% or 70 years olds could do 7 pull-ups. Most 30 years old can’t do 1.
These benchmarks might be great for people heavily into fitness but most of these are not necessary to live a long and healthy life. The balance and flexibility ones are probably the most important ones combined with adequate strength training and aerobic exercise not necessarily high reps of pull-ups and push ups.
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My guess is around 0. 00001% or 70 years olds could do 7 pull-ups. Most 30 years old can’t do 1.
These benchmarks might be great for people heavily into fitness but most of these are not necessary to live a long and healthy life. The balance and flexibility ones are probably the most important ones combined with adequate strength training and aerobic exercise not necessarily high reps of pull-ups and push ups.
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athleanx
Wait, Jeff is 5 years younger than me Whoohoo.
1. Difficult pass
2. Easy pass
3. 17
4. 55 seconds, felt like skin was tearing off my hands
5. On left, 5 seconds, right hip gave out, on right 13 seconds left knee gave out
6. 2, no surprise as I'm 30lbs overweight
7. Stand on left, shaky pass, stand on right, failed while tying. Maybe ankle socks and I would have improved, maybe not.
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Wait, Jeff is 5 years younger than me Whoohoo.
1. Difficult pass
2. Easy pass
3. 17
4. 55 seconds, felt like skin was tearing off my hands
5. On left, 5 seconds, right hip gave out, on right 13 seconds left knee gave out
6. 2, no surprise as I'm 30lbs overweight
7. Stand on left, shaky pass, stand on right, failed while tying. Maybe ankle socks and I would have improved, maybe not.
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Tony-t5u3b
Jeff- I have been following fitness program instructors since the 90s. Gilad was my first introduction into fitness, Tony Horton and the P90x programs have been my mainstay for the last 20 plus years. I hold these 2 figures with the highest regards. You are next level, the time you take to explain the details is extraordinary. Thank you for all you do.
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Jeff- I have been following fitness program instructors since the 90s. Gilad was my first introduction into fitness, Tony Horton and the P90x programs have been my mainstay for the last 20 plus years. I hold these 2 figures with the highest regards. You are next level, the time you take to explain the details is extraordinary. Thank you for all you do.
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bblsd07
Interesting TEST to do How do you work around injuries (Back Fusion & Compression of upper spine, leaving 1/4 of the vertebrae normal) 6 knee surgeries (3 on each knee need a 4th one decline) knee does give out when just walking sometimes. Shoulder spurs, hip spurs (fractur 2 times and broken once) Do exercise with mods, then the next days have to rest!
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Interesting TEST to do How do you work around injuries (Back Fusion & Compression of upper spine, leaving 1/4 of the vertebrae normal) 6 knee surgeries (3 on each knee need a 4th one decline) knee does give out when just walking sometimes. Shoulder spurs, hip spurs (fractur 2 times and broken once) Do exercise with mods, then the next days have to rest!
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sergimarquez4315
My man, I could be wrong, but 15 clean pull-ups just like that is not by any stretch a realistic standard for average fitness levels. Not even in the 20s-30s, let alone later in life. That’s not reality for most of humanity, even those of us who believe to be decently fit. Mad respect to those who can though, it’s a good goal to aim at.
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My man, I could be wrong, but 15 clean pull-ups just like that is not by any stretch a realistic standard for average fitness levels. Not even in the 20s-30s, let alone later in life. That’s not reality for most of humanity, even those of us who believe to be decently fit. Mad respect to those who can though, it’s a good goal to aim at.
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jmcsquared18
I don't think that wall splat is even fair. If you are long-legged person (me checking in, this is just not possible. I have been trying to learn snatch and overhead squat for years now; it is one of the hardest things I have ever even tried to do. That wall splat is that, plus knees not going past the toes. Nope.
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I don't think that wall splat is even fair. If you are long-legged person (me checking in, this is just not possible. I have been trying to learn snatch and overhead squat for years now; it is one of the hardest things I have ever even tried to do. That wall splat is that, plus knees not going past the toes. Nope.
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klaus6122
Way less than 1% of the population would pass these tests. This is a ridiculous and completely unrealistic standard to aim for for 99% of the population. If you want to motivate people to become fit, challenge them to do one pull-up (band-assisted for women, or 10 push-ups. Then they'd already be in the top 20%.
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Way less than 1% of the population would pass these tests. This is a ridiculous and completely unrealistic standard to aim for for 99% of the population. If you want to motivate people to become fit, challenge them to do one pull-up (band-assisted for women, or 10 push-ups. Then they'd already be in the top 20%.
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print4apet
How about you do a version with everyday type people that are NOT hardcore gymrats, you know say a group of office people that rarely workout, group of people that say walk a few times a week, another group that say does 3hrs of some sort of exersise etc This isn’t gonna empower 95% of the general public!
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How about you do a version with everyday type people that are NOT hardcore gymrats, you know say a group of office people that rarely workout, group of people that say walk a few times a week, another group that say does 3hrs of some sort of exersise etc This isn’t gonna empower 95% of the general public!
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galliumarsenide
This idea that gym training keeps you biologically younger is absurd. Stress, environmental factors (air pollution, uv radiation etc, poor diet, substance abuse make you age faster, not a lack of strength or mobility training. My grandma died at age 95 and never exercised a day in her lifetime.
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This idea that gym training keeps you biologically younger is absurd. Stress, environmental factors (air pollution, uv radiation etc, poor diet, substance abuse make you age faster, not a lack of strength or mobility training. My grandma died at age 95 and never exercised a day in her lifetime.
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davidokinsky114
as a 46 year old fat guy, that single leg wall sit was by far the hardest for me. 10 Seconds in and I was done. Surprisingly they other tests weren't that bad for me, I either did the exercise fully or nearly completed them. Besides pullup, because I am way over weight.
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as a 46 year old fat guy, that single leg wall sit was by far the hardest for me. 10 Seconds in and I was done. Surprisingly they other tests weren't that bad for me, I either did the exercise fully or nearly completed them. Besides pullup, because I am way over weight.
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