Top 5 Strength Tests
Every Active Adult in Atlanta Should Be Able to Pass
If you’re an active adult in Atlanta, you’re probably out running, lifting, doing OrangeTheory, or hitting the Beltline. Well, your strength matters more than you think.
Weakness is one of the biggest predictors of injury, especially for runners and people who sit long hours for work.
Below are the five strength tests I use in my Atlanta performance physical therapy practice to assess whether someone is ready for higher-level training or needs targeted strength work.
1. Single-Leg Calf Raises (25–30 reps per side)
Most active adults are shocked at how many they can’t do.
Why it matters:
Your calf and soleus absorb up to 6–8 times your bodyweight when running. If they’re weak, you’re more likely to get Achilles pain, calf tightness, or plantar fasciitis.
PT benchmark:
Runners: 25–30 reps
Lifters/active adults: minimum 20 reps
2. Single-Leg Sit-to-Stand (10+ reps per leg)
Sit on a chair and stand up using one leg without hands.
Why it matters:
Tests quad strength and hip stability which is essential for Atlanta’s hilly routes like Piedmont Park, Freedom Park, and the Beltline.
Benchmark:
10 reps per leg with control.
3. 30-Second Plank Shoulder Taps (Smooth + No Hip Shift)
A quick way to assess core control, especially for runners who collapse through their midline.
Benchmark:
30 seconds without your hips rocking side to side.
4. Loaded Split Squat (50% of your Bodyweight for 8 Reps)
Strength + stability + real-world movement.
Benchmark:
Men: 40–60% bodyweight
Women: 30–50% bodyweight
If a man weighs 180 lbs, then:
50% of his bodyweight = 90 lbs
That means he should be able to complete 8 controlled split squats holding 90 lbs total (e.g., two 45 lb dumbbells).
Other examples you can include:
160 lb runner → 80 lbs total
200 lb runner → 100 lbs total
220 lb lifter → 110 lbs total
If your knees wobble or hip drops → you need strength work.
5. Farmer Carry (Bodyweight for 60 Seconds)
Grip, core, spine, and whole-body stability.
Atlanta benchmark:
Carry a combined weight equal to your bodyweight (i.e., 50% per hand) for one minute.
If the same man weighs 180 lbs, then:
He should be able to carry 180 lbs total
That means 90 lbs in each hand
And walk for 60 seconds without collapsing posture, losing grip, or wobbling.
A few more examples:
150 lb runner → two 75 lb dumbbells
170 lb runner → two 85 lb dumbbells
200 lb lifter → two 100 lb dumbbells
If You Failed Any Tests… It’s Fixable
These weaknesses lead to:
✔ knee pain
✔ ankle pain
✔ hip pain
✔ lower back tightness
✔ reduced running performance
If you want a personalized strength assessment in Atlanta, I offer full performance testing and custom strength plans for runners, lifters, and active adults.
