The Over 50 Standard

Strength and mobility you can keep after 50. Built with bodyweight and kettlebells.

For men over 50 who intend to stay genuinely strong, mobile and capable — not to wind down gently.

A week here looks like this:

CALISTHENICS — push-up volume: 6 x 50 regular, then 200 Mike Tyson
MOBILITY — Pilates 3x a week, for flexibility
STRENGTH — weights 2x a week: chest, shoulders, curls, squats
CONDITIONING — heavy bag 2x a week, three 3-minute rounds

This isn't trainer or physiotherapist advice. 500 push-ups a morning and no comfortable deep squat is a completely normal combination — strength and mobility are different jobs, and both get tested here.

Eleven tests, four levels:
FOUNDATION → WORKING → STRONG → STANDARD

Your level is the lowest rung you hold. Start there.

Strong enough to use. Mobile enough to keep.

General educational content, not medical advice.