Ages 40-49

Longevity Athlete

🟦 Blue standards: Above average

🟩 Green standards: 90th percentile

⬛️ Black standards: 98-99th percentile

Green standards of 🫀  🛡️  🏹  💪 are the long-term goals of a Longevity Athlete.

Achieving the green standards gives you a longevity fortress that is stronger than 90% of the population.

Until you hit green, don’t just maintain your fortress. Make your fortress higher. Train.

🫀Cardio Standards

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Blue

OR Resting Heart Rate 65 beats per minute or under

60th Percentile for VO2 Max

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Green

90th Percentile for VO2 Max

OR

Resting Heart Rate 50 beats per minute or under

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Black

99th Percentile for VO2 Max

AND

RHR 45 beats per minute or under

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To get the percentile of your VO2 Max score:

calculator.thelongevitydude.com

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🛡️Strength Standards

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Blue

Essential Strength

• 60 second hang on bar
• 2 Pull-ups
• 25 pushups
• 3 Back Squats with bar only, perfect form
• 3 Front Squats with bar only, perfect form
• Dead-lift with bar only. Perfect form. Trap-bar recommended. Or Romanian Deadlift with bar. Or 20 lb. dumbbells

Balanced Strength

• Jefferson Curl Perfect Form, bar only
• Pullover Perfect form, 15 pounds
• Powell Raise 5% BW perfect form
• External rotator cuff 5% of BW, 8 reps </aside>

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Green

• 120 second hang on bar
• 10 Pull-ups
• Seated Good Morning barbell, stomach to bench
• External rotator cuff 10% of BW, 8 reps
• One of back squat, front squat for zercher squat at 100% BW 5 reps.
• Bench press 85% of BW for 5 reps
• Tib Bar 15% BW or
• Tib raise 30 reps, heels 2 feet from wall
• Seated Calf Machine 50% BW
• Cable Reverse Squat 50% BW
• Powell Raise 10% BW
• Neck Press 8 reps, 50% BW </aside>