Physical Benchmarks Every Man Should Meet, At Every Age
Episode Stats
Summary
As men, we all want to be physically capable in order to be able to save our lives in the event of an emergency. How do you know if you possess that kind of life-saving physical capability? Well, it s time to do more than wonder and really check in with yourself and my guest today has some helpful benchmarks that guys from ages 8 to 80 can use to see if they ve got an operative level of strength, mobility, and conditioning.
Transcript
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brett mckay here and welcome to another edition of the art of manliness podcast as men we all
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want to be physically capable we want to be able to save our life in two ways first in the more
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metaphorical sense of wanting to preserve it in a healthy fit form for as long as possible and
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second in the more literal sense of being able to make it through an emergency unscathed how do you
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know if you possess that kind of life-saving physical capability well it's time to do more
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than wonder and really check in with yourself and my guest today has some helpful benchmarks that guys
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from ages 8 to 80 can use to see if they've got an operative level of strength mobility and
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conditioning his name is dan john he's a strength coach and the author of numerous books and articles
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on health and fitness today on the show dan walks us through the fitness standards the average male
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should be able to meet from childhood to old age beginning with the assessments he gives to those
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who are 55 years and older which include carrying their body weight a long jump and something dan
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calls the toilet test we then reach back to childhood and dan discusses the physical skills
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kids should become adept in which were inspired by a turn of the 20th century physical culturist
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we thought every individual ought to be able to save his own life and these skills can be broken
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down in the following categories pursuit escape and attack and we enter conversation with the
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physical standards those in the 18 to 55 year old range should be able to meet including how much a
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man should be able to bench press squat and deadlift and the walking test that's an excellent
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assessment of your cardiovascular conditioning after the show's over check out our show notes at
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aom.is slash benchmarks all right dan john welcome back to the show hey well thanks so much it's
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been uh it's been it doesn't seem like it was that terribly long ago well it wasn't that long
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it was october so that was what three months ago four months ago and uh the reason i brought you back
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on so soon because we had a great conversation last time wide raging but there was this series
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of questions i wanted to get to that we couldn't get to because it would the podcast would have gone
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on for another hour but it's based on this article you wrote for t nation back in 2016 and it's called
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10 things every lifter should be able to do and basically you just kind of laid out some tests that
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you want lifters to take place i think it's gonna be applicable to just regular guys who want to be
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healthy strong physically fit but these tests are designed to highlight weaknesses that you can work
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on to you know for longevity overall strength flexibility mobility etc so let's just start let
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me start let me start with plus 55 is that okay with my little standards there yes you're talking about
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people who are 55 above and then let me give you how i assess people and then let me talk about how you
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can start with a young person and build these qualities up so that literally for the rest of
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their life they have a handle on certain things how does that sound sounds good so one of the hardest
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things i don't know how old you are but it's weird because you begin to pick up on certain things
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you know i think athletes the bloom of an athlete is what 16 to 35 and you know after that things and
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you do have a tom brady and you have a drew breeze certainly uh george blandus but you and and of course
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in my my world throwing you have people stay around a long time but that's when people are athletes about
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36 to 55 or so you begin to notice and it's funny when you talk to someone who's 40 and they come 63 and
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they'll say i feel like i've lost a step and i try to be kind you know it's like yeah trust me you
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yeah you did but you know after after 35 36 it's when you start having those lean body mass issues
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you tend to swell up a little bit you you become softer you generally you're trading lean body mass you
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might stay the same on a scale but your lean body mass is going in one direction sadly your fat's going
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in the other your fat's going up and your lean body mass is going down so but once you get to 56
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then we have to really think about uh health and longevity well ideally from age 25 to 55 you wore
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your seat belt uh you didn't smoke uh you didn't say hold my beer and watch this you know but once
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you get to 56 here are the tests i use okay first can you stand on one foot for 10 seconds yes or no
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if you can't i send you to a doctor because i want to find out what's going on in 1991 i was working
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with this guy very famous uh developer here in utah and i know where he couldn't stand on one foot
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well turned out he had prostate cancer now there was no correlation and don't worry about that but
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the fact that i was so insistent he see a doctor saved his life i work with people's ms and one four
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days a week they can stand on one foot three days a week they can't it would be nice to know if they
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have ms or whatever the issue is that makes sense to you number two is i think it's really important
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to be able to sit down in a deep squat hold for 30 seconds then stand up that's a test of mobility
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flexibility strength uh i don't know if you know what the toilet test is but that's the determining
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factor about what kind of elderly care you get because if you can't get up and down off the toilet
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by yourself you have to have much more care here's another one i have that's odd because men struggle
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with this one hang from a bar for 30 seconds and i always tell people if something bad happens
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and there's a flood or something that 30 seconds will give me a chance to save your life without that
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you know bad things can happen so stand on one foot hold the squat 30 seconds stand up hold on to a
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bar for 30 seconds pick up and it can be any way you want your body weight and move it so maybe have
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really really high farmer bars put body weight up pick it up and be able to move it um that one a lot
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of people push back on but i still stick with it because that's why i still i'm the guy everyone calls to
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move couches and i'm 63 because you know i have i'm a good couch mover and i'm very proud of that
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you know and then the next one you can argue with but i still like it this is post 55 be able to
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standing long jump your height so if a rattlesnake's near your foot you can leap away and by the way you
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don't have to jump your height you have to long jump as as far as you're tall okay so those basic
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little tests if oh and the final one i like to observe how you get up and get off the ground
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get down on the ground and get back up i have a drill called the get back up test and of course
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there's also the brazilian get back up test or you can just do a turkish get up if you'd like
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but that little body of tests if you can hold on to those you're going to have a fairly into if you can
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do those at 75 85 you're going to have a fair amount of independence so this is so again this
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is for people who are 55 plus that last one the uh the stand up off the ground test we've written
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about that and it's interesting they've there's been studies that show that there's a correlation
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between yeah people who can get up off the floor with fewer limbs so if you can get up off the floor
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without using your hands or your knees your your your risk of mortality like okay i everyone always
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quibbles on that well everyone's going to die so mortality rates 100 but it's like your um your
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mortality rate is you're more likely to have a healthy vibrant life if you can do that compared
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to someone who can't yeah and the way the brazilian guy did it it's it's an 8 out of 10 if you can score
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8 out of 10 because of my hips i have to put one hand down but at 63 i still score an 8 out of 10
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and i always do so on paper that's what is that it gives me a 20-year buffer so yay for me yeah and i
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think some people don't realize that like as you said as you get older the thing that often kills
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people if you don't get cancer or some other you know dementia or alzheimer's something like that
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they often you know you slowly it slowly kills you it's like you lose muscle mass you have you lose the
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ability to like if you fall down you can't get up off the ground that can kill you statistically in
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my house for me is the floor the floor is the most dangerous thing in my home for me at my age
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the the bathtub has it well you know if i slip in it you know obviously it's the floor it's the floor
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it's the floor and i and i ask personal trainers when they say you know when's the last time you saw
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your mother or father voluntarily be on the floor and most people say i don't even remember that
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little side little story just a small little thing i read somewhere most people never remember
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the last time they picked up their child so about a month ago at one of our family parties
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i walked over my two daughters and picked them both up just just so i'd be able to say that's the last
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time i picked you up uh we also had you know going to this idea of longevity and quality of life as you
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get older we had a guest on the podcast i think it was last year who wrote about longevity one of
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the interesting insights he that he talked about in that podcast or shared was one of the things that
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you can do to really increase your quality of life as you get older is to keep make sure you're
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continuing to walk on complex landscapes oh like on and off a curb if you live in a neighborhood
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curb or like go to like the mountain you know if you live in a rocky area go hike a trail because
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what happens is like if you if you stop walking on uneven surfaces you basically forget how to do it
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and so that whenever an old person when they haven't like the only thing they've walked on is just really
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flat surfaces they encounter that they don't know how to do it and they they trip and they fall and they
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they break a hip exactly and now you know i can even push that farther we now know that that also
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is a major factor for issues of the brain and so do you know what shaker plates are dave asprey
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he's the guy that's bulletproof coffee okay and agree or disagree what he talks about but he really
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emphasized using the shaker plates now i bought a real inexpensive one just to try it out and i fell in
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love but staying on a shaker plate and doing one foot drills even something as simple as a speed
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skater or doing a goblet squat or a press on it so that okay if you can't see my hands but
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my feet are both shaking well because it's such a complex system if you're following along i'm simply
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doing a one-arm press on a shaker plate but since the complexity has shot through the roof
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my brain and my nervous system have to adapt instantly to all that crazy complexity my bones
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by the way there's a new argument about osteoporosis that by losing complexity is why
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so your bones get simpler and simpler and simpler and then they break
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so what you're saying is is is tying right into the stuff i've been reading learning less
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few months is that the more complexity the world is the better it is for the for the aging person
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you know when thoreau said simplify simplify the correct thing for him to have said was
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complexity complexity for long-term i don't know survival or something like that if you will
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and just to clarify a shaker plate is that something you stand on and it vibrates you
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yeah and there and you don't have to buy the fifteen thousand dollar one i bought a uh i think
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it was 200 bucks one but now remember uh i think it's my job brett to i literally think it's my job
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not to just go oh that's a good idea but actually try it you know drink the kool-aid if you will go deep
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and then come on the other side and say that was a whole lot of nonsense or that's a game changer
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so come but here but but i like what you said you can also do complexity by walking on a balance
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beam uh jumping rope stepping up and down off the curb playing hopscotch is probably one of the
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smartest things you could do you know as an adult so yeah i yeah i agree 100 with that very much
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so let's recap these you know tests for people who are 55 plus so the first one is can you balance
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on one foot for 10 seconds right then it was can you do a squat and hold it for 30 seconds
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and then stand up and then stand up without any assistance and that's so you can get off the
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toilet that's that's the ideal yeah right then it was also uh be able to bend over pick up something
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that's your was it your body weight and then carry it around pick up your body weight and move it
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okay okay and then uh you also talk about the farmer's carry as well that's that could be the farm
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that could be obviously it could be at the farmer walk but you could have really really high trap bar
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and do it or have the weight up on blocks the idea that you can carry your own body weight that's that
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seems to be important that comes in handy because like when you're you're gonna have to carry stuff
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you're always gonna have to carry stuff even when you're 50 60 70 years old long jump your height
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doesn't mean jump up in vertically your height but long jump your height and then hang from a bar for
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30 seconds did i miss any yeah yeah you miss getting up and down off the ground yeah oh yeah and then getting up
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off all the ground of assessment of getting up and down off the ground yeah gotcha we're gonna take
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a quick break for your words from our sponsors and now back to the show well let's uh move on to
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someone who you know it's in that 18 to i don't know 50 range all right does it change as like and
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you know say you're like right now i'm 38 child yeah i'm a child spry does any of this change for like
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is it gonna be any different for me compared to say a 25 year old we'll tell you what you know
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what let's i'm gonna give you my full evaluation next is that okay but let's slide back to little
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brett as a as a happy little waif of eight years old okay well i wasn't a waif i was i was a big kid
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i was i was husky i had to wear the husky underwear from sears okay so little brett wearing his husky
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underwear from sears roebuck all right the catalog came out he went shopping okay uh that'll aid you
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by the way i would go so i'm a big believer in the insights of a guy by the name george herbert
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herbert in english herbert in the french he came up to a volcano that was blew up an island and he
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started saving survivors okay he couldn't help but notice something about the people who survived
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they knew how to climb they knew how to swim they knew how to do a couple different things
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and so he started what we would now call physical culture when he went back to france and even if
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you've never heard of him i guarantee you've heard of him are you okay with me going down this direction
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yeah let's go down this road yeah this is good stuff this is sort of like uh like move nat natural
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movement i think they got their influence from her so let's just break it down the way he did not just
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and then i'm going to add two things okay okay because i can't help myself so the first is what
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he would call pursuit okay and pursuit is walk run and crawl and he would expect an eight-year-old
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nine-year-old to be able to do those uh i i fell in love years ago with when i found out that this
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this irish school taught proper sprinting techniques to their elementary school kids i thought to myself
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they've got it but walking running and crawling here's the funny thing how often you see kids
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crawl in pe classes now when i taught when i taught we did tumbling and everything else
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and crawling because i you know i listened to my hair bear so pursuit walk run crawl okay oh and real
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quick just a side note but especially when i read your site breath this might be a real valuable thing
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for them there are probably two games that are older than probably maybe even language one is tag
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t-a-g tag and the other one is hide and go seek both teach you to be a very good hunter gatherer
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both teach you to be a very able person in any kind of combat
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so to me when if you want to do paleo fitness just go out with a bunch of school kids and play tag and
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hide and go seek and you'll see that how in that pursuit one there walk run and crawl that is hide
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and go seek and tag if that's too weird brett just say damn that's too weird okay no that makes sense
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so this is this stuff for like you're going not even 18 year olds you're going like eight years for kids
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like if you're a parent you want your kids doing this stuff all right yeah uh when's the best time
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to learn to crawl probably when you're two when's the second best time to learn probably today you
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know so there you go and then there's escape so we had pursuit followed by escape and that's climb
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balance drills jumping and learning how to swim and it's interesting i i you know i work a lot with
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the military we're gonna work that's all we'll say but i mean it's interesting because to get
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yourself off of almost any major problem spot in the world if you can get yourself into the ocean
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either by swimming or by stealing a boat that's usually the best route to safety and it's that was
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true forever so you need to you need to practice climbing and i call that brachiating you need to
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practice balance drills because you know sometimes you're trying to skate you're running down a gutter
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on top of a roof you got to jump to the next roof and then of course swim your way out and his third
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area was what he called attack and this is more my life okay that's throwing lifting and fighting
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and all three of those skills uh should have should be addressed long before they need to be addressed
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if you don't mind let me add two others that he doesn't have i would include bike riding because i
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think it's much better to learn how to fall it's better to fall off a bike at five than at 55 right
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right and then the other area i would add is either what i call tumbling but nowadays it's more
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more often called break falling uh learning to take a fall but when i when i give you this list
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walk run crawl climb balance jump swim throw lift fight bike ride break falling you get a sense to
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see the importance of play in a playground yeah obviously you need to learn how to swim and learn
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how to fight and learn how to bike ride and probably you maybe even learn how to lift and throw it it would
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depend but how foundational important all this can be to a person's life if you have all those skills
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in fact it might be worth your time as a uh you know with your site to find people say hey you know
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do an article on or do an article on teaching kids how to you know this is how you this is running
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sprint mechanics this is crawl mechanics this is climbing mechanics this is how to practice your
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balance here's jumping here's you know swimming you probably already have the bulk of it on your
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site from from my memory but it's it's such a it's such a gift that you can give your children
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to be able to have that entire skill set yeah we do have articles on all those things crawling we did
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went on balancing like like a two by four just like having a two by four in your house yeah i
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saw the article the guy that was that was excellent yeah it's in a super easy and and this other thing
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as a parent what you can do is like you know make sure you're paying attention what your kids are doing
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in pe and if they're not doing those things well you know join the pta and you know use your public
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speaking skills to persuade them maybe we should do some of this stuff but if they're not getting it
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make sure they're outside playing one thing my wife and i have done is we found a guy here in tulsa
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who does parkour and like he does does he's like he's i think he's done some move nat stuff
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anyways he we take him to the park with our kids and he goes through things like roles like how to
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fall sort of the he gets he's a coach and he's able it's been really fun to see our kids take to
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it and the skills they've learned from that and then you know on the area throwing i mean you i don't
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want your kidness to be a major league baseball pitcher but it'd be nice to know all the throwing arts
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be able to do the basics of lifting the olympic lifts the power lifts kettlebells may you know
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the kettlebell basics the calisthenics basics and you can push back on fighting until it's time to
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fight you can agree or disagree gentle listener you can agree or disagree last week a bunch of thugs
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took over our capital and one of our congressmen is a former ranger started gathering things like
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pens and stuff like that to defend his fellow congressmen and to me you never know when it
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might be your time to defend those you love i'm not a psychopath i'm not but there are bad people
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in this world and it's the job of those of us who are fast twitch monsters to protect to protect them
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all right so we've talked about guys who are over 55 we've talked about kids who you say should only
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be doing basic skills the george hair bear type of stuff to about age 15 you argue that kids really
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shouldn't be doing any specialized training before that age so let's turn now to the guys in between
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guys between the ages of 18 and 55 so i know as an introductory assessment you want people in this
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range to do the same kind of tests you do with the older guys stand on one leg for 10 seconds
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standing long jump farmers walk with body weight to get back up test and you do these same sort of
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tests to see where they're at before you start training them well you know what i don't want to
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give you too many kudos because i don't want your head this well but the one thing i like about your
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site is this vision from youth well youth to death right right so if you decide to follow the teaching
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if you did a hair bear youth and then had an elite like myself i had a hair bear youth
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and then i became a discus or highland gamer and i i retired july 24th 2010 11 years ago now that's
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amazing 10 and a half years ago and now but all that stuff i did then i can hang from i can hang for
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up to two minutes i can you know you know i'm saying if you have the foundations and build it up
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you should have the same basic test core your whole life right okay let's say let's say someone um
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you find you do these assessments on say a 35 year old and you decide it's a man and they're ready to
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focus on strength and mobility and you get some programming going for them at a certain point you'll
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want to assess again see how they're doing and see if they're reaching you know if they're getting
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strong so do you have assessments for that as well like do you have metrics or benchmarks you like
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oh yeah i mean okay let's go through the ones that are in my book that start off in my book
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intervention but now i mean i have them in a bunch i have about a thousand different ones but let's go
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through from that i expect a man to be able to bench press his body weight okay i expect a man to be
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able to do five pull-ups i expect a man to be able to deadlift 150 body weight okay got that you weigh 200
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you got to be able to 300 right that's not very much at all i expect to be able to body weight squat
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okay and i expect to be able to do a former walk with your body weight okay oh one other thing if you
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work with me i expect to be able to do a turkish get up uh both left and right with a dixie cup
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half filled with water on your fist instead of weight the dixie cup because that means
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if you can do the water we always joke when you get hit by the water we call it baptized but
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the the that that shows mobility and flexibility far better okay is that okay that makes sense that
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sounds like uh like something you'd see in a karate movie from the 1980s no yeah and it's it's it's a
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good one so we've been talking a lot of strength stuff what about i know you're a big proponent of
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walking and hiking you have similar metrics or tests that you like to put your clients through for
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should they be able to walk with you know without load in a certain amount of time or with load etc
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now i'm i'm a fan of phil maffy tone on this so when we do this uh it's gonna be a little bit
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more complicated don't take what i'm about to say wrong but i think you have to have some other
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things set so i'm a big believer in what's called the maf test okay so it's it's it's a three mile walk
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okay all right so do you mind if i explain it yeah go into this is new to me so i would like to hear
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about it so maffy tone numbers are 180 minus your age is the top end for the test and 160 minus your
00:25:38.880
age is the low end for the test now what you have to get to do to get your heart rate in those numbers
00:25:44.260
i don't know for me it's really easy if i put on five pound ankle weights on both feet and i carry
00:25:50.800
six pound heavy hands my heart rate gets in that zone very easily okay because you know i'm 63 so
00:25:58.160
it's not that hard okay so mentally you got to figure out those numbers and your job is to stay
00:26:04.160
between those numbers the entire test not above at all and don't cheat by running okay and what
00:26:12.940
you're going to do is at the end of every mile you're going to log the time you went through so
00:26:18.840
do you see how many factors are going on here yeah so it's going to be for for us it's a for us we do
00:26:25.800
a 12 lap test i keep my heart rate right inside those maffy tone numbers fortunately i have a
00:26:32.540
a nice heart rate monitor that can tell me when i go above it um and i've got it set that every
00:26:39.320
few minutes it says you know whatever heart rate 112 whatever so when i do the first mile say it takes
00:26:46.120
me 19 minutes second mile takes me 21 third mile takes me 29 just staying in my heart rate numbers
00:26:53.460
i train for a couple of months i do the maf test again and my numbers are 17 19 24 for the mile
00:27:04.400
splits what we can guess from this is that my conditioning has improved
00:27:13.340
because my mile splits have dropped with my heart rate in the same zone right okay so you can go
00:27:23.960
faster without having your body your heart having to work harder yes you follow okay excellent now i'm
00:27:30.480
a track and field coach so i don't care what your heart rate is in the 400 meters i don't care that
00:27:36.120
sounds horrible but if you start off the first day i had you i trained you brett you ran a 75
00:27:41.780
six weeks later you run a 55 and the next year you come back and you run a 48 i don't care what
00:27:48.300
your heart rate is you've improved you got that right and that's great for track and field but it's not
00:27:52.860
great for lifelong cardiovascular training that's why i like the narrow the narrow step-by-step of this
00:28:02.200
does that make sense you know i'm saying it's i like the fact that you have the heart rate that
00:28:08.200
that narrow window of heart rate as a standard the exact same i i mean the exact same test if you can
00:28:16.360
do it and then watch the numbers come down one follow-up question with this assessments um like
00:28:22.300
how often should you assess yourself i mean i i imagine if you do it too frequently uh you're gonna
00:28:28.320
get a lot of noise i don't know even to keep the test right yeah but if you don't do enough
00:28:33.380
then then you don't you can't see a trend line so like what's the sweet spot when i fold clothes and
00:28:39.900
do dishes i practice standing on foot i actually even do it sometimes when i have an electric
00:28:45.800
toothbrush and i'll just stand on one foot so i do try to cheat the balance test because i feel like
00:28:51.760
that's one of those tests that's well because if i'm doing my teeth i'm adding a ton of complexity
00:28:59.640
to my teeth brushing which i think is good for my uh brain and maybe who knows even for my bones okay
00:29:06.960
so the standing long jump i i see no issue with that monthly every six weeks um the farmer walk
00:29:14.820
monthly every six weeks and the get back up probably should be part of your warm-up anyway
00:29:19.820
so yeah the full test let's say every three months pieces of it you know as appropriate
00:29:26.920
that's kind of a fun little thing no it's something like you can do with your kids too
00:29:31.640
like i we do the get up test like whenever we're bored yeah great fallback activity is well see if
00:29:37.820
you can get up off the ground without using your feet or and find different ways you can do it
00:29:41.380
yeah yeah well dan this has been a great conversation we covered a lot of ground is there some place
00:29:46.160
people can go to you know find these assessments and learn more about them and the complexities and
00:29:50.960
nuances of them well i have a youtube video going through it yeah so go to youtube find coach dan john
00:29:59.160
good luck it's there's i have i don't know a thousand videos 10 15 um workshops it's an honor to have to i
00:30:08.260
give them away free because i just i love what i do now i have a website called dan john dot net
00:30:14.080
which my god if if you if you decide to print it off good luck there's 3 000 pages okay of stuff to
00:30:21.500
print off and then i have my pay site and i'm sorry about that but i have to pay people for doing all
00:30:27.620
this other stuff called dan john university dot com okay and tell you what let me give you a code right
00:30:33.760
now make it let's do this art of man okay art of man and so gentle listeners you'll get um
00:30:43.340
what it's usually 29 bucks a month you'll get you'll get for 29 bucks you get for three months
00:30:48.700
and happy new year to you okay here's the thing i think i like best about it brett if you haven't
00:30:54.120
been on the site it's called the workout generator you press what equipment you have you press how many
00:30:59.840
days a week you want to work out the intensity level and then you press a button and it gives
00:31:04.380
you this wonderful spreadsheet with every it's once you you just got to play with it you may never ever
00:31:12.520
use another i know this sounds crazy brett because it's it is in it's my brain i can't coach as well as
00:31:20.920
the workout generator coaches okay all righty well fantastic well dan john thanks for your time it's been
00:31:26.900
a pleasure hey and if you don't mind and i've said this before i don't know if you guys realize
00:31:32.500
what a great site you have i i'm not blowing smoke at all your site is it's an absolute and i mean this
00:31:41.780
it's an absolute honor to be part of it the quality of work that you guys have on there the insights
00:31:46.920
i wish i would have come up with your idea because i think it's just brilliant i mean uh so there's a
00:31:51.920
little bit of jealousy there but it is really a phenomenal place and i recommend it constantly
00:31:57.080
okay well thanks so much we really appreciate that you bet my guest there is dan john he's the
00:32:02.760
author of several books they're all available on amazon.com just check it out just search for
00:32:06.320
dan john you find out more information about his work at his website danjohn.net as well as
00:32:10.240
danjohnuniversity.com also check out our show notes at aom.is slash benchmarks where you find links
00:32:15.760
to resources we can delve deeper into this topic well that wraps up another edition of the aom podcast
00:32:27.000
check out our website at artofmanliness.com where you find our podcast archives as well as thousands
00:32:30.940
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00:33:00.380
remind you not only listen they went podcast but put what you've heard into action