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Want to Live Longer and Age Better? These 5 Fitness Tests Reveal the Truth
Forget BMI. Forget the scales.
If you really want to know how well you’re ageing—and how long you might stay strong, active, and independent—there are 5 simple fitness markers you need to know.
They won’t show up in your yearly check-up. But they’re backed by science. And they tell us more about your long-term health than almost anything else.
At Power, we don’t chase quick fixes. We help people build a body that’s ready for real life—now and 20 years from now. While we don’t formally test these markers (yet), our training is designed to improve every one of them.
Let’s walk you through what they are, why they matter, and how we build them into our sessions—without you even realising.
1. Grip Strength: A Small Measure With a Big Impact
Every 5kg drop in grip strength raises your risk of early death by 16%.
Yes, really.
Studies have shown that grip strength predicts longevity better than blood pressure. It reflects your overall muscle quality, nervous system health, and even heart function.
At POWER: You’ll build it through carries, rows, pull-ups and deadlifts—core movements we use every week. You’re not just gripping a dumbbell. You’re protecting your future strength.
2. 20 Squats at 50% Bodyweight: The Longevity Litmus Test
Could you squat 20 reps holding half your bodyweight?
This simple challenge reveals how strong and resilient your legs are—and that matters more than people realise. Strong legs = stronger balance, less fall risk, and more independence as you age.
Studies show weak leg strength is one of the clearest signs of future mobility issues and dependence in later life.
At Power: Whether you’re starting with bodyweight or progressing to barbells, we train your legs to stay strong and functional. No fluff—just movement that matters.
3. VO₂ Max: Your Heart’s Capacity to Keep You Going
VO₂ max is how well your body uses oxygen. It’s not just a stat for athletes—it’s a marker for how long you’ll live.
People with higher VO₂ max scores have up to an 80% lower risk of all-cause mortality. That’s a bigger impact than quitting smoking.
At Power: You’ll find VO₂ max work built into our Zones classes and in programmed intervals. Think cardio that supports your body, not punishes it. More energy. More life in your lungs. More future-proofing.
4. 10-Second One-Leg Stand: The Balance Test That Predicts Longevity
It’s simple: stand on one leg. Can you do it for 10 seconds?
In one study, people aged 51–75 who couldn’t had an 84% higher chance of dying in the next 7 years.
Balance tends to slip away quietly as we age—but it’s one of the strongest protectors against falls and injuries.
At Power: Split squats, step-ups and single-leg work are built into the plan. Every time you challenge one side of the body, you’re improving balance, stability and coordination—without ever having to think about it.
5. Muscle Mass: Your Ageing Armour
Most people don’t realise they’re losing muscle every decade after 30—up to 8% per decade, even more after 60. It’s called sarcopenia. And it’s one of the biggest risk factors for falls, illness and decline.
Muscle protects your bones, stabilises your joints, helps regulate blood sugar, and keeps you strong when life gets messy.
At Power: This is what we do best. Real strength training. Not random workouts. Not bootcamp thrash. Just structured, coached training that helps you build and maintain muscle for the long haul.
“I Didn’t Know That” – Until It Was Nearly Too Late
Stephen came to us at 53. He wasn’t sure what to expect—he just knew he didn’t want to feel like he was slowing down, especially with a young daughter to keep up with.
Now, two years later, he’s stronger, more mobile, and full of energy. He no longer thinks twice about getting down to the floor or carrying heavy bags. Weekend walks feel easier. He’s more confident in his body—and in the years ahead.
That’s what this is about.
Not chasing gym milestones or fitness fads. But training in a way that keeps you strong enough to live life on your terms, without your body holding you back.
What You Can Do Next
These five markers aren’t about perfection.
They’re about direction.
Each one gives you feedback on how your body is ageing—and the good news is, every one of them is trainable.
You don’t have to be fit to start.
You just have to start.
And we’ll guide the rest.
If you want to train in a way that protects your future, not just your next session, our 30-day kickstart is the perfect first step.
Let’s build a stronger tomorrow—starting now.