Performance fitness metrics and goals

What are your fitness and training goals?

What are your short term and long-term goals?

These most often are quite concrete in the short term and then more abstract the further we look into the future. Peter Attia proposes that we backcast (which is really forecasting where we want to be). What are your goals with each decade of life and how do you optimize your health now?

Here are my proposed minimum benchmarks (40 year old male).

  • Sub 8 minute mile and sub 28 minute 5k

  • 5 rep Body weight Bench Press, Squat, Deadlift

  • 10 pullups

  • 2 minute dead hang

  • 2 minute wall sit/90 degree air squat

  • 2 minute body weight farmers carry (1/2 BW in each hand for 2 minutes)- probably the hardest for most people

What are your thoughts? What’s missing?

FitJoseph MillerComment