Turning 40 doesn’t mean you have to slow down. But it is worth checking that your strength, mobility and overall fitness are where they should be, helping you stay active and independent for decades to come.

To help you do exactly that, coach Alain Gonzalez has shared five simple fitness tests that assess key aspects of physical health. Requiring little more than a pull-up bar, they can all be completed in around 10 minutes, giving you a quick snapshot of how well you’re ageing.

The first test is the dead hang, which measures grip strength and shoulder function. Gonzalez describes these as ‘two things that decline as we age and two of the biggest indicators of long term physical capability.’

He also cites a 2015 study involving more than 100,000 adults across 17 countries, which found that grip strength predicted all-cause and cardiovascular mortality more accurately than systolic blood pressure. According to the research, every 10lb drop in grip strength was associated with a 16% higher risk of death from any cause.

Hang from a pull-up bar with your hands just outside shoulder-width and see how long you can hold on.

Benchmarks

• 60 seconds: Pass
• 90 seconds: Excellent
• 120+ seconds: Elite

If you struggle, Gonzalez recommends practising dead hangs two to three times a week, using holds at around half of your current maximum time before gradually building up.

2. Sitting-Rising Test

The sitting-rising test assesses lower-body strength, flexibility, balance and coordination. Gonzalez says these are ‘the same capacities that, when you lose them, steal your independence and your quality of life.’

Start standing with your feet crossed, then lower yourself to the floor under control before standing back up the same way. The aim is to complete the movement without using your hands, knees or elbows for support. You begin with a score of 10 and lose one point every time you need an extra point of contact.

Gonzalez notes that while the test ‘looks silly’, research following more than 2,000 adults aged 51 to 80 found that those who scored between zero and three were more than five times as likely to die during the study period as those scoring between eight and 10. Every additional point on the test was associated with a 21% lower risk of death.

3. Eyes-Closed Balance Test

Balance is another quality that tends to decline with age. Gonzalez says this test measures ‘your balance and neuromuscular control, basically how well your brain and body communicate to keep you stable on your feet.’

Stand tall with your arms by your sides, close your eyes and lift one foot slightly off the floor. Hold the position for as long as possible before repeating on the other leg.

Target: 30 seconds on each leg

Gonzalez also highlights research tracking more than 1,700 adults aged 51 to 75, which found those unable to balance on one leg for at least 10 seconds had an 84% higher risk of dying within the following decade.

Gonzalez also points to a study that followed more than 1,000 firefighters for a decade. It found that men capable of performing more than 40 push-ups had a 96% lower risk of cardiovascular disease than those who could manage fewer than 10. He also notes that the push-up test predicted heart disease risk more accurately than the treadmill fitness test used in the same study.

Perform as many strict push-ups as possible, ensuring your chest reaches the floor and your elbows fully lock out at the top of each rep.

Benchmarks

• Under 10 reps: Needs work
• 20-30 reps: Good
• 40 reps: Pass
• 50+ reps: Excellent

If your score is low, Gonzalez recommends using the ‘grease the groove’ method by performing several easy sets throughout the day instead of one all-out effort.

The final test measures core strength and your ability to keep your spine stable. Gonzalez explains that, unlike the plank, which distributes the load across your shoulders, arms and legs, the hollow hold places much more of the demand directly on your core.

Lie on your back and press your lower back firmly into the floor. Lift your shoulders and legs slightly while reaching your arms overhead, then hold the position for as long as possible without letting your lower back lift off the ground.

Target: 30 seconds

If that’s too challenging, Gonzalez suggests bending your knees and keeping your arms by your sides before gradually progressing to the full movement.

None of these tests is especially complicated, but together they provide a useful snapshot of the qualities that matter most as you age. They’re best viewed as benchmarks rather than definitive measures of your fitness, helping you identify the areas that deserve a little more attention.

As Gonzalez says: ‘The point isn’t to prove you’re fit. The point is to identify what you need to work on.’

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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.