Pushup Ratings (Reps)
FEMALES
AGE Sub Optimal Optimal
18-19 < 15 > 15
20-24 < 15 > 15
25-29 < 15 > 15
30-34 < 12 > 12
35-39 < 12 > 12
40-44 < 10 > 10
45-49 < 10 > 10
50-54 < 9 > 9
55-59 < 9 > 9
60-64 < 8 > 8
65-69 < 8 > 8
70-99 < 7 > 7
Pushup Ratings (Reps)
MALES
AGE Sub Optimal Optimal
18-19 < 25 > 25
20-24 < 25 > 25
25-29 < 25 > 25
30-34 < 20 > 20
35-39 < 20 > 20
40-44 < 18 > 18
45-49 < 18 > 18
50-54 < 15 > 15
55-59 < 15 > 15
60-64 < 10 > 10
65-69 < 10 > 10
70-99 < 10 > 10
Jump Ratings (in inches - box height)
FEMALES
AGE Sub Optimal Optimal
18-19 < 24 > 24
20-24 < 24 > 24
25-29 < 24 > 24
30-34 < 18 > 18
35-39 < 18 > 18
40-44 < 12 > 12
45-49 < 12 > 12
50-54 < 6 > 6
55-59 < 6 > 6
60-64 - -
65-69 - -
70-99 - -
MALES
AGE Sub Optimal Optimal
18-19 < 36 > 36
20-24 < 36 > 36
25-29 < 36 > 36
30-34 < 24 > 24
35-39 < 24 > 24
40-44 < 18 > 18
45-49 < 18 > 18
50-54 < 12 > 12
55-59 < 12 > 12
60-64 - -
65-69 - -
70-99 - -
Goblet Squat Ratings (in LBS for 10 reps)
FEMALES
AGE Sub Optimal Optimal
18-19 < 50 > 50
20-24 < 50 > 50
25-29 < 50 > 50
30-34 < 47.5 > 47.5
35-39 < 47.5 > 47.5
40-44 < 45 > 45
45-49 < 45 > 45
50-54 < 40 > 40
55-59 < 40 > 40
60-64 < 35 > 35
65-69 < 35 > 35
70-99 < 30 > 30
Goblet Squat Ratings (in LBS for 10 reps)
MALES
AGE Sub Optimal Optimal
18-19 < 80 > 80
20-24 < 80 > 80
25-29 < 80 > 80
30-34 < 75 > 75
35-39 < 75 > 75
40-44 < 70 > 70
45-49 < 70 > 70
50-54 < 60 > 60
55-59 < 60 > 60
60-64 < 50 > 50
65-69 < 50 > 50
70-99 < 40 > 40
Suspension Row Strength Ratings (Reps)
Feet Elevated Suspension Row (feet on 12” box)
FEMALES
AGE Sub Optimal Optimal
18-19 < 12 > 12
20-24 < 12 > 12
25-29 < 12 > 12
30-34 < 11 > 11
35-39 < 11 > 11
40-44 < 10 > 10
45-49 < 10 > 10
50-54 < 9 > 9
55-59 < 9 > 9
*no elevation 60-64 < 8 > 8
*no elevation 65-69 < 8 > 8
*no elevation 70-99 < 7 > 7
Suspension Row Strength Ratings (Reps)
Feet Elevated Suspension Row (feet on 12” box)
MALES
AGE Sub Optimal Optimal
18-19 < 18 > 18
20-24 < 18 > 18
25-29 < 18 > 18
30-34 < 17 > 17
35-39 < 17 > 17
40-44 < 15 > 15
45-49 < 15 > 15
50-54 < 12 > 12
55-59 < 12 > 12
*no elevation 60-64 < 10 > 10
*no elevation 65-69 < 10 > 10
*no elevation 70-99 < 10 > 10
Split Squat Ratings (in LBS for 5 reps each)
To be used for those who are working up to a 1-Leg Squat
FEMALES
AGE Sub Optimal Optimal
18-19 < 50 > 50
20-24 < 50 > 50
25-29 < 50 > 50
30-34 < 47.5 > 47.5
35-39 < 47.5 > 47.5
40-44 < 45 > 45
45-49 < 45 > 45
50-54 < 40 > 40
55-59 < 40 > 40
60-64 < 35 > 35
65-69 < 35 > 35
70-99 < 30 > 30
Deadlift Ratings (in LBS for 10 reps)
FEMALES
AGE Sub Optimal Optimal
18-19 < 115 > 115
20-24 < 115 > 115
25-29 < 115 > 115
30-34 < 105 > 105
35-39 < 105 > 105
40-44 < 95 > 95
45-49 < 95 > 95
50-54 < 85 > 85
55-59 < 85 > 85
60-64 < 75 > 75
65-69 < 75 > 75
70-99 < 60 > 60
MALES
AGE Sub Optimal Optimal
18-19 < 185 > 185
20-24 < 185 > 185
25-29 < 185 > 185
30-34 < 135 > 135
35-39 < 135 > 135
40-44 < 115 > 115
45-49 < 115 > 115
50-54 < 105 > 105
55-59 < 105 > 105
60-64 < 100 > 100
65-69 < 100 > 100
70-99 < 85 > 85
MALES
AGE Sub Optimal Optimal
18-19 < 80 > 80
20-24 < 80 > 80
25-29 < 80 > 80
30-34 < 75 > 75
35-39 < 75 > 75
40-44 < 70 > 70
45-49 < 70 > 70
50-54 < 60 > 60
55-59 < 60 > 60
60-64 < 50 > 50
65-69 < 50 > 50
70-99 < 40 > 40