Performance Fitness Standards
Where do you stand?
Enter your numbers below and see exactly how you compare to Athletic Lab's normative benchmarks — by age, gender, and test. Built from the standards published at athleticlab.com/adult-fitness-standards.
Gender standards
Fill in as many tests as you have results for — even one is useful. Strength benchmarks assume ~67 kg average body mass for women and ~85 kg for men; adjust your expectations if your body mass differs meaningfully.
Your performance profile
Tests
What these benchmarks assess
- Aerobic power — 1km Row, Baseline
- Aerobic & full-body capacity — Cindy
- Lower-extremity maximal strength — Back Squat, Front Squat, Deadlift
- Upper-body strength endurance — Pushup, Pullup
- Upper-body maximal strength — Pullup, Shoulder Press
How to read your tier
- 50% · Intermediate — stronger than 50% of lifters, 90% of untrained individuals
- 75% · Advanced — stronger than 75% of lifters, 97% of untrained individuals
- 95% · Elite — stronger than 95% of lifters; typically only highly trained individuals
- 100% · World-class — observed only in national/international competitive athletes
Age classes step in 5-year bands; research suggests roughly 2–3% decline per 5 years after age 35, slightly steeper after 60 — the tables already build this in.