Jeremy Ethier: If You Can’t Do This, You’re Not Fit (Even If You Look It)

Key Takeaways

• Test your power with a broad jump: aim to jump your own height (or half if over 55). If you can’t, prioritize explosive training like kettlebell swings or sprints.
• Assess lower body strength/stability with reverse lunges holding 25% body weight (8 reps/leg). Progress to Bulgarian split squats if imbalances exist.
• Master bodyweight chin-ups as a baseline upper body strength test. If unable, start with assisted variations or lat pulldowns.
• Train fast-twitch fibers with explosive movements (jumps, swings, sprints) to combat age-related power loss.
• Include unilateral exercises (split squats, lunges) 2-3x weekly to prevent strength imbalances that increase fall risk with age.

Notable Quotes

“Research has shown that [muscle power] matters more than strength or size when it comes to how well your body, and even your brain, holds up as you age.”

Bottom Line

Test your functional fitness with these 7 benchmarks, then address weaknesses with targeted exercises—especially explosive power and unilateral strength—to maintain mobility and reduce injury risk as you age.

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