📊 Norms library
Fitness norms by age
Look up what's normal, good and excellent for your exact age and sex. Every number comes from a published reference table.
🫁 VO2 max
FRIEND Registry (Kaminsky et al., 2022)
By age group
- men 40–49
- women 40–49
- men 50–59
- women 50–59
- men 60–69
- women 60–69
- men 70–79
- women 70–79
- men 80–89
- women 80–89
By exact age (40–89)
- 40 male
- 40 female
- 41 male
- 41 female
- 42 male
- 42 female
- 43 male
- 43 female
- 44 male
- 44 female
- 45 male
- 45 female
- 46 male
- 46 female
- 47 male
- 47 female
- 48 male
- 48 female
- 49 male
- 49 female
- 50 male
- 50 female
- 51 male
- 51 female
- 52 male
- 52 female
- 53 male
- 53 female
- 54 male
- 54 female
- 55 male
- 55 female
- 56 male
- 56 female
- 57 male
- 57 female
- 58 male
- 58 female
- 59 male
- 59 female
- 60 male
- 60 female
- 61 male
- 61 female
- 62 male
- 62 female
- 63 male
- 63 female
- 64 male
- 64 female
- 65 male
- 65 female
- 66 male
- 66 female
- 67 male
- 67 female
- 68 male
- 68 female
- 69 male
- 69 female
- 70 male
- 70 female
- 71 male
- 71 female
- 72 male
- 72 female
- 73 male
- 73 female
- 74 male
- 74 female
- 75 male
- 75 female
- 76 male
- 76 female
- 77 male
- 77 female
- 78 male
- 78 female
- 79 male
- 79 female
- 80 male
- 80 female
- 81 male
- 81 female
- 82 male
- 82 female
- 83 male
- 83 female
- 84 male
- 84 female
- 85 male
- 85 female
- 86 male
- 86 female
- 87 male
- 87 female
- 88 male
- 88 female
- 89 male
- 89 female
✊ Grip strength
Tomkinson et al., 2025 (2.4M adults, 69 countries)
By age group
- men 40–49
- women 40–49
- men 50–59
- women 50–59
- men 60–69
- women 60–69
- men 70–79
- women 70–79
- men 80–89
- women 80–89
By exact age (40–89)
- 40 male
- 40 female
- 41 male
- 41 female
- 42 male
- 42 female
- 43 male
- 43 female
- 44 male
- 44 female
- 45 male
- 45 female
- 46 male
- 46 female
- 47 male
- 47 female
- 48 male
- 48 female
- 49 male
- 49 female
- 50 male
- 50 female
- 51 male
- 51 female
- 52 male
- 52 female
- 53 male
- 53 female
- 54 male
- 54 female
- 55 male
- 55 female
- 56 male
- 56 female
- 57 male
- 57 female
- 58 male
- 58 female
- 59 male
- 59 female
- 60 male
- 60 female
- 61 male
- 61 female
- 62 male
- 62 female
- 63 male
- 63 female
- 64 male
- 64 female
- 65 male
- 65 female
- 66 male
- 66 female
- 67 male
- 67 female
- 68 male
- 68 female
- 69 male
- 69 female
- 70 male
- 70 female
- 71 male
- 71 female
- 72 male
- 72 female
- 73 male
- 73 female
- 74 male
- 74 female
- 75 male
- 75 female
- 76 male
- 76 female
- 77 male
- 77 female
- 78 male
- 78 female
- 79 male
- 79 female
- 80 male
- 80 female
- 81 male
- 81 female
- 82 male
- 82 female
- 83 male
- 83 female
- 84 male
- 84 female
- 85 male
- 85 female
- 86 male
- 86 female
- 87 male
- 87 female
- 88 male
- 88 female
- 89 male
- 89 female
🪑 30-second chair stand
Rikli & Jones, 1999 (Senior Fitness Test, ages 60–94) · ages 40–59: Rev Med Chile 2025
By age group
- men 40–49
- women 40–49
- men 50–59
- women 50–59
- men 60–69
- women 60–69
- men 70–79
- women 70–79
- men 80–89
- women 80–89
By exact age (40–89)
- 40 male
- 40 female
- 41 male
- 41 female
- 42 male
- 42 female
- 43 male
- 43 female
- 44 male
- 44 female
- 45 male
- 45 female
- 46 male
- 46 female
- 47 male
- 47 female
- 48 male
- 48 female
- 49 male
- 49 female
- 50 male
- 50 female
- 51 male
- 51 female
- 52 male
- 52 female
- 53 male
- 53 female
- 54 male
- 54 female
- 55 male
- 55 female
- 56 male
- 56 female
- 57 male
- 57 female
- 58 male
- 58 female
- 59 male
- 59 female
- 60 male
- 60 female
- 61 male
- 61 female
- 62 male
- 62 female
- 63 male
- 63 female
- 64 male
- 64 female
- 65 male
- 65 female
- 66 male
- 66 female
- 67 male
- 67 female
- 68 male
- 68 female
- 69 male
- 69 female
- 70 male
- 70 female
- 71 male
- 71 female
- 72 male
- 72 female
- 73 male
- 73 female
- 74 male
- 74 female
- 75 male
- 75 female
- 76 male
- 76 female
- 77 male
- 77 female
- 78 male
- 78 female
- 79 male
- 79 female
- 80 male
- 80 female
- 81 male
- 81 female
- 82 male
- 82 female
- 83 male
- 83 female
- 84 male
- 84 female
- 85 male
- 85 female
- 86 male
- 86 female
- 87 male
- 87 female
- 88 male
- 88 female
- 89 male
- 89 female
Dead hang & ruck pace
No validated, peer-reviewed age- and sex-specific norms exist, so we don't publish norm pages for them. They're leaderboard-only.
Sources
- Kaminsky LA, Arena R, Myers J, et al. Updated Reference Standards for Cardiorespiratory Fitness Measured with Cardiopulmonary Exercise Testing: Data from the Fitness Registry and the Importance of Exercise National Database (FRIEND). Mayo Clinic Proceedings. 2022;97(2):285–293. Table 3 (treadmill, RER ≥ 1.0). doi:10.1016/j.mayocp.2021.08.020. Sample: 16,278 treadmill tests from apparently healthy US adults aged 20–89, 34 laboratories.
- Tomkinson GR, Lang JJ, Rubín L, et al. International norms for adult handgrip strength: A systematic review of data on 2.4 million adults aged 20 to 100+ years from 69 countries and regions. Journal of Sport and Health Science. 2025;14:101014. Table 2 (absolute handgrip strength, kg). doi:10.1016/j.jshs.2024.101014. Sample: 2,405,863 adults aged 20–100+ from 100 studies, tested 2000 onward.
- Rikli RE, Jones CJ. Functional fitness normative scores for community-residing older adults, ages 60–94. Journal of Aging and Physical Activity. 1999;7:162–181. Normal range (25th–75th percentile) as reproduced in the OARSI Recommended Performance-Based Tests manual (2013), p. 22. doi:10.1123/japa.7.2.162. Sample: 7,183 community-dwelling US adults aged 60–94 (267 sites, 21 states).
- 30 Seconds Sit-to-Stand Test: Reference Values for the Chilean Population. Revista Médica de Chile. 2025;153(5):329–339. Table 2 (percentiles 2.5, 25, 50, 75, 97.5). doi:10.4067/s0034-98872025000500329. Sample: 499 adults (287 women, 212 men) from six Chilean centres.