Are you actually fit… or just lifting weights?

In this episode of the Ben Barker Fitness Podcast, Ben breaks down 7 fitness tests every man over 40 should be able to pass—and honestly, most men in their 30s should be able to hit these standards too.

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Inspired by fitness coach Dan Go, Ben walks through seven simple but powerful tests that reveal whether your strength, conditioning, mobility, and functional fitness are where they should be as a man and father.

These aren’t elite athlete standards.
These are “stay capable for life” dad standards.

If you want to stay strong for your wife, kids, and future grandkids… these matter.

1️⃣ Run 1 mile under 10 minutes
2️⃣ Squat your bodyweight
3️⃣ Farmer carry your bodyweight for 60 seconds
4️⃣ Do 5 strict pull-ups
5️⃣ Pass the sit-and-rise mobility test
6️⃣ Complete 25 strict push-ups
7️⃣ Dead hang for 60 seconds

Ben also talks about:

• Why cardio still matters even if you love lifting
• The importance of grip strength and functional training
• Why most dads should train full-body 3 days per week
• How to bounce back when you break consistency
• Why strength standards matter for fatherhood

This episode is a simple gut check for dads who want to stay strong, capable, and healthy into their 40s, 50s, and beyond.

If this episode encouraged you, share it with another dad who’s serious about his faith, family, and fitness.

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