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Forum » What are good metrics for all around fitness? (bloatlord powerlifters stay out)
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Thread: What are good metrics for all around fitness? (bloatlord powerlifters stay out)

post 1645211273 08-18-2021, 12:18 PM
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What are good metrics for all around fitness? (bloatlord powerlifters stay out)

What are some good benchmarks to achieve to be considered all around fit/athletic?


I'd say you should be able to do the below. If you are lacking in any one area then you need to spend time either cutting weight, building strength, working on fitness, etc:


10 body weight pull ups. Good strength standard to know if you are both strong and somewhat low bodyfat.

1 BW bench press - pathetic standards for the misc, i know. But considering average man can probably bench 120 or so, then BW bench puts you probably in top 5-10% of strength among adult men. If this seems too easy then can make it a 2 plate bench.

6 min mile, sprint. As in this is your running for your life speed, not your go out for a run pace. You should be pretty dead after trying to sprint a mile.

22 min 5k - good mix of endurance and speed here. You should be able to at least run a 5k nonstop and 22 min isnt unreasonable





The above should be achievable in time regardless of your fitness level or what you want to specialize in. Unless you are good enough to compete at a high level in any of the above (ex: a 15 minute 5k runner wont be benching 225 anytime soon, someone who can bench 365 likely cant sprint as fast as others). But you can be strong or a solid runner without sacrificing each other at intermediate and advanced levels


discuss
post 1645211363 08-18-2021, 12:20 PM
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should be able to bench press a BBW latina and thats really all you need pal
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post 1645211583 08-18-2021, 12:23 PM
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imo a 22 minute 5K and a 6 min/mile sprint is a lot harder to achieve than a BW bench press and 10 bodyweight pullups

also these measures favour twinks pretty hard
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post 1645211673 08-18-2021, 12:25 PM
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Originally Posted By RealLifeAlpha⏩
should be able to bench press a BBW latina and thats really all you need pal
Spot on
post 1645211763 08-18-2021, 12:26 PM
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6 minute mile? You must be out of your goddamn mind!
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post 1645211813 08-18-2021, 12:26 PM
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post 1645211823 08-18-2021, 12:26 PM
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In for vid of OP running a sub-6 minute mile.

Everything else on that list is fairly easy to do.
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post 1645211993 08-18-2021, 12:28 PM
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Originally Posted By sooby⏩
imo a 22 minute 5K and a 6 min/mile sprint is a lot harder to achieve than a BW bench press and 10 bodyweight pullups

also these measures favour twinks pretty hard
What would you edit it to?

7 min sprint is pretty damn slow

25 min 5k if you have mass isn’t bad, but still pretty easily achievable
post 1645212193 08-18-2021, 12:31 PM
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Sub 22 5k + a 225lb bench + 15 BW Pullups as a good indicator of solid all around fitness.

I can do 21 flat 5k at 5'10 170, but can only bench 185-195 and could probably do 15 pullups in one set on a special day
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post 1645212443 08-18-2021, 12:34 PM
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What age group? These terms should be good for people under 30, but you couldn’t expect a 50 year old to meet these requirements
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post 1645212543 08-18-2021, 12:35 PM
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Originally Posted By Drew23⏩
In for vid of OP running a sub-6 minute mile.

Everything else on that list is fairly easy to do.
I can run a 5 min mile but am king twink and no doubt would rather trade speed for strength any day of the week
post 1645212703 08-18-2021, 12:36 PM
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Originally Posted By TheFitLord⏩
What age group? These terms should be good for people under 30, but you couldn’t expect a 50 year old to meet these requirements
Idk with age you can maintain a lot of the above except maybe that top speed.


At 10k and half marathons you see 40-60 year olds put up good times all the time


A fit 50 year old can still bench BW and do 10 pull ups I bet. But maybe go to 7:30 on the mile and 25 on the 5k
post 1645212883 08-18-2021, 12:38 PM
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You need to atleast be able to sqaut your body weight to decent depth for 10 reps

Sub 8 minute mile

10+ pullups

Bench 3+ reps at your body weight

enough flexibility to touch the ground without knee bend
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post 1645212983 08-18-2021, 12:40 PM
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Originally Posted By meanstringbean⏩
What would you edit it to?

7 min sprint is pretty damn slow

25 min 5k if you have mass isn’t bad, but still pretty easily achievable
7 minutes I don't think is that bad sustained over a mile. I'd say a 25 min 5K is pretty good. Obviously it sucks if you are comparing it to people who are some combination of athletically gifted and spend a lot of time with those said activities. I just don't think it's a walk in the park for a lot of people. I think you are just comparing yourself and your own standards and trying to extrapolate that onto the population.

Even so, a BW bench press and 10 bodyweight pullups is more achievable than that for much of the population. I'd raise the bench press up to 1.25x and bodyweight pullups to 12. But they gotta be clean, from a dead hang, then pull yourself with your chin above the bar, no leg swinging for momentum. That's easily achieved within 1-2 years of consistent weight training, 3x a week for an hour.
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post 1645213113 08-18-2021, 12:41 PM
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Originally Posted By Ramoneb87⏩
You need to atleast be able to sqaut your body weight to decent depth for 10 reps

Sub 8 minute mile

10+ pullups

Bench 3+ reps at your body weight

enough flexibility to touch the ground without knee bend
lol i thought about adding a flexibility one but didnt because mine sucks

yea good addition of squat. Not many people even do squats but need something for leg strength here

probably overlaps with bench too much to include, but think you should be able to do 20+ push ups as well
post 1645213273 08-18-2021, 12:45 PM
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Resting HR 70 or below.
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post 1645213313 08-18-2021, 12:46 PM
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Originally Posted By meanstringbean⏩
6 min mile, sprint. As in this is your running for your life speed, not your go out for a run pace. You should be pretty dead after trying to sprint a mile.
u wot m8? 6 min mile isn't a sprint, pretty sure 400-800 m is the maximum you can sprint physiologically. Yes, i understand it's still fast

would change the 1BW bench press to 10 BW bench press to match the 10 pullups
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post 1645214433 08-18-2021, 01:00 PM
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5 plate squat
Sub 5 40
5 min mile
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