Last May I turned 30 and started a new tradition: an annual fitness test

Through my 20s I wanted to be in the best shape of my life every year. That may not be achievable for the next decade, but I DO plan on holding the line.

The goal is to maintain a certain fitness standard for the next 10 years.

This isn’t the first time I’ve had the idea. After high school I wanted to test a 400m run each year. But finding a track and lacing up my spikes proved to be too much of a barrier.

So I needed to test things that are easy to work into my routine.

Here is why I like having an annual test:

1. Slows aging
2. Fun to look back on results
3. Holds you accountable to stay consistent, since you know the test is coming.

You should find something you like to do and a standard you would be excited to maintain. If you love to hike, maybe its testing a 3-mile ruck. If you love running, maybe you should test your mile. If you want to train for longevity, you can follow Dr. Peter Attia’s advice and maintain a grip strength and VO2Max standard.

I train for general fitness & preparedness, so the standards I landed on are as follows.

My annual fitness test:

1. Waist measurement ≤ 34”
2. Back-squat bodyweight for 10 reps
3. Deadlift 1.5x bodyweight for one rep
4. 1-mile run or 2K row (goal ≤ 9 mins)
5. Max pull-ups (goal ≥ 20+)
6. Max dips (goal ≥ 30+)

Do you have a fitness standard you maintain?

Leave a comment below.

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