Everyone is always asking me for Fitness Standards. Here are some general fitness standards that I outline in my book Maximus Body. It doesn’t matter if you weigh 125 pounds or 250 pounds. If you can reach and maintain them all, you’re a person who can lift heavy and go for long durations—and can ultimately handle anything physical life throws at you. 

These tests can also give you a sense of what skills you’re “good” at, and which you need to improve. If, for example, you find you can hit all of the strength standards but fail most cardio-based standards, make sure that your program favors more cardio over weight lifting.

Back squat: 2 times your body weight 

Deadlift: 2.5 times your body weight

Front squat: 1.5 times your body weight 

Overhead squat: 1.25 times your body weight 

Bench press: your body weight for 10 reps 

Power clean: 1.25 times your body weight 

Turkish getup: half your body weight 

60-second fan bike: 55 calories

500-meter Row: 1:30

500-meter SkiErg: 1:30 60-second fan bike: 55 calories

1,000-meter Row: 3:30 

1,000-meter SkiErg: 3:30 

2,000-meter row: 7:00 

2,000-meter ski: 7:00 

5,000-meter row: 18:30 

5,000-meter ski: 18:30 

1.5-mile Run: 8:45

60-minute row: 15,400 meters 

60-minute ski: 15,400 meters 

10K run: 50 minutes

Enjoy attaining all of these. A person who can hit any one of these on any given day is in my opinion a person who is truly fit.