The Minimum Strength Every Adult Should Have

Lydia

Blog Writer

Have we made strength more complicated than it needs to be? Ask someone who trains if they’re fit, and they’ll usually tell you about a max lift.

I think a better question is – can you control your own bodyweight? That’s strength, in my opinion. Not machine strength. Not even barbell strength. But can you push, pull, hang, squat, carry yourself, and move your body confidently through different scenarios in life?

That's why I love calisthenics. Without fancy equipment, it gives you an honest answer about how strong you are. So what does a sensible minimum level of strength look like for healthy adults?

What is relative strength?

One of the reasons calisthenics is popular (even in this age of tech) is that it focuses on relative strength - how strong you are compared to your own bodyweight.

This is the kind of strength we also see in gymnastics and climbing – which is why those sports are so impressive to watch.

Why does bodyweight strength matter?

You can be strong on paper and struggle to do a single pull up – I’ve seen this more times than I can count in bodybuilders, powerlifters, and other undeniably strong athletes.

And bodyweight strength is the kind of strength that you’d use to get up off the floor, haul yourself over something, or pull yourself to safety. That’s why it matters!

Every adult should have a few simple bodyweight benchmarks, not because they’re impressive but because they’re useful.

What are some good bodyweight strength benchmarks?

10 good push ups

I'm talking chest close to the floor, full lockout at the top, body moving as one solid unit.

10 push ups isn't an elite standard, it’s a basic sign that your shoulders, chest, triceps, and core are doing their jobs.

How to scale push ups

Start with incline push ups using a bench, kitchen counter, or pair of parallettes. Lower the angle over time and build towards full

30-second dead hang

If I had to pick one test for upper-body health, this would be close to the top. A dead hang tests upper back strength, bodyweight control, shoulder health, and grip strength.

Research consistently links grip strength with long-term health outcomes. In fact, lower grip strength is associated with higher risks of cardiovascular disease and all-cause mortality.

How to scale dead hangs

A pull-up bar is an easy way to build hanging strength at home. Even if you can't do a pull up yet, dead hangs and active hangs are a great way to build this kind of strength.

1 full pull up

This is probably the benchmark that divides opinion the most. Some coaches say it’s not essential, others say one isn’t enough. I disagree – one proper pull up is a great measure of relative strength.

Pulling strength is one of the first things most adults lose because modern life doesn't ask much of it. Sitting, driving, typing – none of them need us to pull our own bodyweight up.

One strict pull up shows you have upper body strength, core control, lat engagement, and grip strength.

How to scale full pull ups

Start with ring rows, negative pull ups, dead hangs, and assisted/banded pull up variations.

Get up from the floor with no hands

Every adult should be able to get up off the floor easily – and you’d be surprised by how many people can’t.

One of my favourite "real world" fitness tests is getting down to the floor and standing back up without using your hands. This isn’t just a strength test, it also tests balance, mobility, co-ordination, hip strength, confidence in movement – all things that are essential in later life.

Hold your bodyweight through your arms

One benchmark that rarely gets mentioned is support strength. Support strength carries over into almost every advanced calisthenics movement, from L-sits to handstands.

Can you support your bodyweight through your arms? A support hold on dip bars, parallettes, or gymnastics rings tells you a lot about a person’s shoulder stability and upper body control.

Try holding the top position of a dip for 10-20 seconds. If that's difficult, you've found something to work on.

The Gravity Fitness strength ladder

Here are some great goals to aim for:

Level 1

10 push ups
20-second dead hang
Floor-to-stand without hands

Level 2

15 push ups
1 pull up
30-second dead hang
20-second support hold

Level 3

25 push ups
5 pull ups
60-second support hold
20-second L-sit

There’s no rush to get through these, but I like them as benchmarks because they represent bodyweight strength not gym numbers.

Strength is freedom

You don’t need much to build this kind of strength. Maybe a pull-up bar, a pair of parallettes, gymnastics rings or resistance bands, and consistency.

The older I get, the less interested I am in strength for the sake of it. What I’m interested in is being capable – as a Dad, a friend, a husband, an athlete. That's what strength gives you.