Fitness reference tables by age and sex

The reference tables used by our fitness tools, available to read without running a calculator.

These tables are generated from the same reference data and table renderer used by the tools. They are population references, not your results or a diagnosis. This is a presentation of existing site data, not a new research study.

Read the population and testing notes beside each table. A walking estimate is not interchangeable with a laboratory measurement. The combined Fitness Meter remains experimental.

VO₂ max reference percentiles

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VO₂ max percentiles by age, mL/kg/min, women
Age	10th	30th	50th	70th	90th
20–29	22.5	30.8	36.6	41.8	49
30–39	18.6	24.2	28.3	33.6	42.1
40–49	17.2	21.8	25.7	30	37.8
50–59	16.5	20.1	22.9	26.3	32.4
60–69	13.4	17	19.6	22.4	27.3
70–79	12.3	15.2	17.2	19.6	22.8
80–89	11.4	13.7	15.4	17.3	20.8

Directly measured treadmill CPX in apparently healthy US adults (updated FRIEND registry, Kaminsky et al., 2022; 16,278 treadmill tests). A Rockport walking estimate is not interchangeable with laboratory VO₂peak.

VO₂ max percentiles by age, mL/kg/min, men
Age	10th	30th	50th	70th	90th
20–29	28.6	40	46.5	51.9	58.6
30–39	24.9	33.5	39.7	46.4	55.5
40–49	22.1	29.7	35.3	40.9	50.8
50–59	18.6	24.5	29.2	34.3	43.4
60–69	15.8	20.7	24.6	28.7	37.1
70–79	13.6	17.3	20.6	23.8	29.4
80–89	12.9	16.1	17.6	20	22.8

Grip strength reference percentiles

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Absolute grip strength percentiles by age, kg, women
Age	10th	20th	50th	80th	90th
20–24	21.7	24	28.6	33.6	36.6
25–29	22	24.5	29.4	34.6	37.4
30–34	21.8	24.4	29.7	35.2	38
35–39	21.3	24.1	29.7	35.4	38.4
40–44	20.7	23.7	29.4	35.2	38.3
45–49	20.1	23.1	28.9	34.8	37.9
50–54	19.4	22.4	28.2	34	37.1
55–59	18.5	21.5	27.3	33	36.1
60–64	17.6	20.6	26.2	31.8	34.9
65–69	16.6	19.5	25	30.5	33.4
70–74	15.5	18.3	23.6	28.9	31.8
75–79	14.3	17	22.1	27.2	29.9
80–84	12.9	15.5	20.4	25.3	28
85–89	11.4	13.9	18.6	23.3	25.9
90–94	9.8	12.2	16.7	21.2	23.6
95–99	8	10.3	14.6	18.9	21.2
100+	6.1	8.3	12.4	16.5	18.7

International iGRIPS norms (Tomkinson et al., 2025; 2.4 million adults, 69 countries/regions), harmonized to a seated hydraulic-dynamometer protocol with both hands, 3 trials per hand, and the maximum value.

Absolute grip strength percentiles by age, kg, men
Age	10th	20th	50th	80th	90th
20–24	36.8	40.5	48	56	60.1
25–29	38.5	42.1	49.3	56.7	60.7
30–34	38.3	42.2	49.7	57.4	61.5
35–39	37.3	41.5	49.5	57.5	61.8
40–44	36	40.4	48.8	57.1	61.5
45–49	34.4	39	47.6	56.2	60.7
50–54	32.8	37.4	46.2	54.8	59.4
55–59	31	35.6	44.4	53.1	57.7
60–64	29.1	33.6	42.4	51.1	55.6
65–69	27.2	31.5	40.1	48.8	53.2
70–74	25.2	29.3	37.7	46.3	50.6
75–79	23.1	27	35.1	43.5	47.7
80–84	20.8	24.5	32.3	40.5	44.7
85–89	18.5	21.9	29.4	37.4	41.5
90–94	16.1	19.2	26.3	34.2	38.1
95–99	13.5	16.4	23.1	30.8	34.6
100+	10.8	13.5	19.8	27.2	30.9

30-second chair-stand reference ranges

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30-second chair stand, typical range by age, women
Age	Typical range (middle 50%)
60–64	12–17 stands
65–69	11–16 stands
70–74	10–15 stands
75–79	10–15 stands
80–84	9–14 stands
85–89	8–13 stands
90–94	4–11 stands

Community-dwelling adults aged 60 to 94 (Rikli & Jones, n = 7,183). Scores above the range are above average; below it, below average.

30-second chair stand, typical range by age, men
Age	Typical range (middle 50%)
60–64	14–19 stands
65–69	12–18 stands
70–74	12–17 stands
75–79	11–17 stands
80–84	10–15 stands
85–89	8–14 stands
90–94	7–12 stands

Community-dwelling adults aged 60 to 94 (Rikli & Jones, n = 7,183). Scores above the range are above average; below it, below average.

Five-times sit-to-stand reference values

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Five-times sit-to-stand, by age
Age	Slower than average if more than
60–69	11.4 seconds
70–79	12.6 seconds
80–89	14.8 seconds

From a meta-analysis of 13 studies of adults aged 60 and over (Bohannon, 2006).

References and original sources

Kaminsky LA, et al. Updated reference standards for cardiorespiratory fitness measured with cardiopulmonary exercise testing: data from FRIEND. 2022;97(2):285–293. Original source record
Tomkinson GR, et al. International norms for adult handgrip strength: a systematic review of data on 2.4 million adults aged 20 to 100+ years from 69 countries and regions. J Sport Health Sci. 2025;14:101014. Original source record
Rikli RE, Jones CJ. Functional fitness normative scores for community-residing older adults, ages 60–94. J Aging Phys Act. 1999;7(2):162–181. Original source record
Bohannon RW. Reference values for the five-repetition sit-to-stand test: a descriptive meta-analysis of data from elders. Percept Mot Skills. 2006;103(1):215–222. Original source record