📈 Improve your score

Move up a percentile in 90 days

General, widely recommended starting points, not a personal program. Build slowly and get your doctor's OK first.

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

🫁 VO2 max

Most of your week at easy, conversational effort (zone 2): walking, cycling, hiking.
Once a week, add short harder intervals (e.g., 4 × 4 minutes hard, 3 minutes easy) after you've built a base.
Retest under the same conditions (same watch, similar route) every 90 days.

✊ Grip strength

Carry heavy things: farmer's carries, suitcase carries, groceries.
Dead hangs and rows 2–3× per week.
Test with a hand dynamometer. Spring grippers aren't comparable to the norms.

🪑 Chair stand / leg strength

Sit-to-stands, step-ups, and squats to a box, 2–3× per week.
Rucking and hill walking build leg endurance. Start light (10–15% of body weight).

Tools to test & track

What we'd use

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Longevity blood panel

Comprehensive at-home or lab blood testing to pair with your fitness numbers. Ask your doctor what's right for you.

See lab testing →