Strong After 40
● Free · no sign-up · 40+

How strong are you for your age?

Enter your VO2 max, grip strength, or chair stand. See your percentile against published research norms for your age and sex, get one Strong After 40 Score, and retest every 90 days.

Get my score → See the leaderboards
16,278 lab VO2 tests (FRIEND) 2.4M adults in grip norms 7,183 older adults in chair norms
72
Good
Example · Men, age 45

Strong After 40 Score

Average of your normed percentiles

VO2 max
42.0 mL/kg/min
73th
Grip strength
54.5 kg
75th
Chair stand
22 reps
69th

Example: a 45-year-old man, scored with the real norms.

Your Strong After 40 scorecard

Enter any tests you've done. Leave the rest blank. Nothing is saved unless you choose to post to the leaderboard.

🫁 VO2 max

mL/kg/min · from a lab test or your watch

✊ Grip strength

Best single squeeze, either hand

🪑 30-sec chair stand

Full stands in 30 seconds, arms crossed

🧗 Dead hang Leaderboard only

Seconds hanging, straight arms · no validated norms

🎒 Ruck pace Leaderboard only

Avg pace (mm:ss per mile), pack weight, distance · no validated norms

Instant. No sign-up.

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Score
Your results

Post to the leaderboard

Anonymous. We store your nickname, age, sex and results only. No email, no account.

Share your rank card

A clean image of your score and percentiles. No personal data beyond what you choose.

Open my rank card →

Want to beat it? See how to improve your score.

The tests

Five simple tests. Three backed by big research norms.

We only show a percentile when there's a published, age- and sex-specific reference table behind it. Dead hang and rucking are on the leaderboards for fun and bragging rights, with no made-up norms.

🫁

VO2 max

Your aerobic engine: the most oxygen your body can use during hard exercise.

Percentile + rating
✊

Grip strength

Maximal squeeze on a hand dynamometer.

Percentile + rating
🪑

30-second chair stand

How many times you can stand up fully from a chair in 30 seconds, arms crossed.

Percentile + rating
🧗

Dead hang

How long you can hang from a pull-up bar with straight arms.

Leaderboard only
🎒

Ruck pace

Your walking pace over distance carrying a weighted pack.

Leaderboard only
01

Test at home

A watch, a $30 grip dynamometer, a kitchen chair. 15 minutes total.

02

See your rank

Your percentile vs. people your age and sex, plus a single 0–100 Strong After 40 Score.

03

Retest in 90 days

Get a free reminder. Post anonymously to your age-group leaderboard and share your card.

Popular lookups

Norms by age

Not a diagnosis. Strong After 40 compares your numbers to published population norms for education and motivation only. It is not medical advice. Consult your doctor before starting a new exercise program or doing maximal-effort tests, especially if you have heart, joint, or other health conditions. Full disclaimer