A test of strength

Many men think strength is measured by how much weight they can lift, but this is not necessarily the most accurate or helpful method.

"A true test of strength is how well you perform certain movements, which can highlight your ability to stay active and injury-free," says Eric L'Italien, a physical therapist with Harvard-­affiliated Spaulding Rehabilitation Center. He recommends the following three tests to assess your overall strength and offers strategies on how to improve your performance.

Grip testing

A hand dynamometer is a small device with a handle that you squeeze. It assesses grip strength by measuring the maximum tension your forearm muscles can generate. A strong grip is linked to many benefits, such as improved functional fitness like carrying groceries, moving heavy objects, and working with hand tools.

You can find a hand dynamometer online. Here's how to use it:

1. Hold up your arm with your elbow bent at a 90° angle.
2. Squeeze the dynamometer as hard as possible, applying force in a smooth motion.
3. Note the reading and release.
4. Repeat twice more. Your grip strength is the average of the three readings.
5. Repeat with the other hand. Your dominant hand often has a higher number.

In general, normal grip strength for men in their 60s ranges from 28 to 48 kilograms (kg). A normal range for men age 70 and older is 21 to 35 kg.

How to improve. Look for ways to use your hands every day — rake leaves instead of using a blower, and hand wash your car instead of using a car wash.

Other useful exercises include squeezing a tennis ball or stress ball and performing towel rolls, in which you tightly roll up a dry towel as if squeezing out water and then releasing it.

Another exercise you can do is called a farmer carry. Stand tall and hold a dumbbell or kettlebell in each hand with your arms at your sides as if you were carrying two buckets of water. Walk about 20 feet, back and forth, three to five times, resting when needed.

You can gauge your improvement by how much weight you can hold and how far you can travel. L'Italien says a good goal is to carry 25% of your body weight in each hand (so a 180-pound man would hold 45-pound weights) and walk a total distance of at least 200 feet. As you work on your grip strength, use the dynamometer periodically to mark your progress.

Push-ups

The classic push-up works all the upper-body muscles (chest, arms, shoulders, and core) at once. A strong upper body helps you perform everyday tasks without injury and improves posture and mobility.

"How many push-ups you can do at one time offers a real-time measurement of your upper-body strength and muscular endurance," says L'Italien. But the quality of the push-ups is what's important. "Do push-ups where you lower yourself to the ground and then push back up," says L'Italien. "This makes you equally engage key muscles and keeps you from 'cheating' by not going low enough."

Begin in a full plank position with your arms extended, palms flat and just below shoulder level, feet together or about 12 inches apart, resting on the balls of your feet. Keep your back straight and your weight evenly distributed. Look down, lower your body until your chest reaches the ground, and then push back up to complete one rep. Try to take two seconds to go down and one second to go up. A good number is 10 to 14 push-ups for men in their 60s and seven to 10 for men in their 70s.

How to improve. One of the best ways to improve upper-body strength is simply doing more push-ups. If going to the ground and pushing up is too difficult or you can't maintain proper form, do them from your knees or perform them against a counter or wall at a 45° angle. "As your strength improves, work on increasing the number you can complete before needing to rest," says L'Italien.

Sit-and-rise

The ability to rise from a seated position on the ground with little effort is a test of balance, coordination, flexibility, and leg and core strength.

Lower yourself to the floor and sit with your legs crossed or straight out. Now stand up again. (Do it with someone next to you for safety.) Beginning with a score of 10, subtract 1 point if you do any of the following for support either when sitting or standing:

• use your hand
• touch your knee to the ground
• use your forearm
• use one hand on the knee or thigh
• use the side of your leg
• lose your balance at any time.

For example, take off 1 point if you sat with no problem but had to use either a hand or a knee to get up. If you had to use both your hands and knees, deduct 4 points (2 points each). If you can sit and stand without assistance, you scored a perfect 10. If you could not get up at all, your score is zero. Ideally, you want a score of 8 or higher.

How to improve. Any lower-body exercise, such as squats, lunges, or stair climbing, can help improve leg strength and mobility. Activities like yoga and tai chi also help with balance and flexibility.

An exercise that can help strengthen lower-body muscles and mimic the same up-and-down movements as the sit-and-rise test is the chair sit-and-stand.

Sit in a chair with your feet hip-width apart. Place your hands on your thighs. Slowly stand up, pause, and then slowly sit in a controlled manner to complete one rep. "Aim for 10 to 14 reps within 30 seconds," says L'Italien. To make it easier, use a chair with arms and put your hands on the chair's arms as you stand. Cross your arms in front of your chest to make it more challenging.

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