As you age, it’s not always easy to accept how your body changes. Lean muscle mass, bone density, and overall strength naturally start to decline. As a result, you become more susceptible to falls and injury. That’s why there’s no better time than the present to take action and make essential adjustments to your workout regimen. To determine where you stand, we’ve rounded up four quick tests that reveal your true fitness age after 45.

“Aging isn’t just about wrinkles or grey hair; your movement, strength, and recovery are all telltale signs,” says Leon Veal, level three certified personal trainer and head of nutrition and innovation at Styrkr. “After 40, many of us start to lose muscle mass, joint mobility, and cardiovascular efficiency without even realizing it. That’s why simple at-home tests can be so powerful. They reveal the physical effects of aging that are otherwise easy to ignore, and give you a baseline to improve from.”

When it comes to what exactly to look for when assessing fitness age, Robb McGeary, The Age Proof Coach at Age Proof, tends to favor health and performance markers rather than solely weight or BMI.

“When it comes to fitness and aging, what’s happening behind the scenes biologically and physically are better indicators than the number on the scale or a waist measurement, even though those two are still relevant,” explains McGeary. “Your strength, mobility, endurance and balance all reveal how well (or not) your body is aging. Grip strength, ability to move from the floor, stamina, and stability are true indicators of your fitness age.”

4 Quick Tests That Reveal Your True Fitness Age After 45

Grip Strength Test

“You can pick up a dynamometer for under [$20] on Amazon,” McGeary says. “Grip strength is a great predictor of longevity.” In fact, research says so! One study found that grip strength was a more effective indicator of cardiovascular mortality than systolic blood pressure.

1. This test is simple: Squeeze a dynamometer.
2. An alternative is measuring how firm your handshake is to peers.
3. Benchmarks: With the dynamometer, McGeary 45+ says males should aim for at least ~88 to 99 pounds of force.

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Plank Hold Test

The forearm plank hold reveals spinal stability, core endurance, and muscular control. “A weak core leads to posture breakdown, back pain, and reduced balance,” Veal tells us.

1. Assume a forearm plank with proper alignment—core tight, hips level, shoulders stacked, and body straight.
2. Benchmarks: 60 seconds = great, 30 seconds = average, less than 20 seconds = early decline.

5 Easy Bodyweight Tests That Show Your Real Fitness After 45

Sit-to-Stand Test

The sit-to-stand test is a key indicator of core control, lower-body strength, and joint mobility. “If you struggle here, it’s often a sign of early strength and mobility loss,” Veal notes.

1. Begin seated, crossed-legged on the ground.
2. Try to stand up without using your knees, hands, or additional support.
3. Benchmarks: Standing up with no support = excellent. Needing assistance from knees or hands = room to improve.

If You Can Do These 3 Balance Tests at 60, Your Body Age Is 20 Years Younger

Pushup Test

Pushups are the ultimate test of upper-body strength and muscular endurance. “Push strength is a key part of staying independent as you age,” Veal stresses.

1. Perform as many pushups with proper form as possible in one set—either modified or full.
2. Benchmarks: Men: 10–15+ full reps = fit; Women: 10–12+ modified reps = fit.

The great news is you can boost your score through certain fitness and lifestyle changes.

“Fitness age is not fixed,” Veal tells us. “With consistent strength training, mobility work, and recovery strategies (like proper hydration and sleep), people in their 40s, 50s, and even 60s can reverse decades of decline.”

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Alexa Mellardo

It can look almost too easy: athletes gliding along on a bike, runners shuffling at a pace slower than most people’s warm-up, or someone strolling so gently it barely seems like exercise at all. Yet this kind of effortless movement is at the heart of what’s becoming known as zone zero exercise.

The idea runs counter to the “push yourself” culture of gyms and fitness apps. Instead of breathless effort, zone zero exercise is all about moving slowly enough that you could chat very comfortably the whole time. For some people, it might mean a gentle stroll. For others, it could be easy yoga, a few stretches while the kettle boils, or even pottering about the garden. The point is that your heart rate stays low; lower even than what many fitness trackers label as zone 1.

In the language of endurance training, zone 1 usually means about 50-60% of your maximum heart rate. Zone zero dips beneath that. In fact, not all scientists agree on what to call it, or whether it should be counted as a separate training zone at all. But in recent years, the term has gained traction outside research circles, where it has become shorthand for very light activity, with surprising benefits.

One of those benefits is accessibility. Exercise advice often leans towards intensity: the sprint intervals, the high-intensity classes, the motivational “no pain, no gain”. For anyone older, unwell, or returning to movement after injury, this can feel impossible. Zone zero exercise offers an alternative starting point.

Quiet power of easy effort

Studies have found that even very light activity can improve several health markers including circulation, help regulate blood sugar, and support mental wellbeing. A daily walk at a gentle pace, for example, can lower the risk of cardiovascular disease.

There’s also the question of recovery. High-level athletes discovered long ago that they couldn’t train hard every day. Their bodies needed space to repair. That’s where easy sessions came in. They aren’t wasted time, but essential recovery tools.

The same applies to people juggling work, family and stress. A zone zero session can reduce tension without draining energy. Instead of collapsing on the sofa after work, a quiet half-hour walk can actually restore it.

Mental health researchers have pointed to another benefit: consistency. Many people give up on exercise plans because they set the bar too high. A routine based on zone zero activities is easier to sustain. That’s why the gains – better sleep, a brighter mood, and lower risk of chronic illness – keep adding up over months and years.

There are limits, of course. If your goal is to run a marathon or significantly increase fitness levels, gentle movement alone won’t get you there. The body needs higher-intensity challenges to grow stronger. But the “all or nothing” mindset, either training hard or not at all, risks missing the point. Zone zero can be the base on which other activity is built, or it can simply stand on its own as a health-boosting habit.

The fact that researchers are still debating its definition is interesting in itself. In sports science, some prefer to talk about “below zone 1” or “active recovery” instead of zone zero. But the popular name seems to have stuck, perhaps because it captures the spirit of effortlessness. The idea of a “zero zone” strips away pressure. You don’t need fancy equipment or the latest wearable. If you can move without strain, you’re doing it.

That simplicity may explain its appeal. Public health messages about exercise can sometimes feel overwhelming: how many minutes per week, what heart rate, how many steps. Zone zero cuts through that noise. The message is: do something, even if it’s gentle. It still counts.

And in a world where many people sit for long stretches at screens, it might be more powerful than it sounds. Evidence shows that long sedentary periods raise health risks even in people who exercise vigorously at other times. Building more light, frequent movement into the day may matter just as much as the occasional intense workout.

Zone zero exercise, then, isn’t about chasing personal bests. It’s about redefining what exercise can look like. It’s not a test of willpower but a way to keep moving, to stay connected to your body, and to build habits that last. Whether you’re an elite cyclist winding down after a race or someone looking for a manageable way back into movement, the same principle applies: sometimes, the gentlest pace is the one that gets you furthest.

Tom Brownlee is Associate Professor, Sport and Exercise Science, University of Birmingham.

This article was first published on The Conversation.

Experts say that the best time to exercise is the time that works for you. However, a new study suggests that being active earlier in the day may be linked to more health benefits. Researchers asked 800 adults (average age 76) to wear wrist devices that continuously monitored their activity for seven days. Activity included structured exercise and everyday movements, such as walking, gardening, and household chores. Everyone then underwent testing to assess their heart and lung health (collectively known as cardiorespiratory fitness) and walking efficiency (the amount of energy required to walk at a person’s preferred walking speed).