Happy New Year, Empower Community,
The start of a new year always brings a natural pause—a moment to refocus on what actually matters. Not resolutions. Not quick fixes. But the things that allow us to live well, for a long time.
For me, that focus keeps coming back to one thing: exercise—especially strength training and cardiorespiratory fitness.
Over the past year, I’ve been diving deeper into the science of longevity. None of it surprises me, but it does energize me. Again and again, the research confirms what we’ve always believed at Empower: exercise isn’t only about aesthetics (but let’s be honest, some of it is, right?)—it’s about life.
Empower has never been a “fit into your skinny jeans” kind of place (and honestly, skinny jeans aren’t even in style anymore). From day one, our work has been rooted in serious, meaningful health:
- Cardiorespiratory fitness
- Strength
- Mobility
- Balance
- Rest and restoration
All wrapped in fun, challenge, and joy—because that’s how habits actually stick.
Here’s a powerful bit of context:
During the 20th century, life expectancy in high-income countries increased by about 30 years, largely due to advances in public health and medicine (a 2024 analysis published in Nature Aging). But researchers are clear—we’re unlikely to see another big jump in lifespan in the 21st century.
Instead, the focus has shifted to health span—the number of years you live well and healthily. Longevity researchers are far more interested in slowing biological decline and improving quality of life in midlife and beyond than simply adding more years at the end.
Yes, bloodwork matters. Markers like cholesterol, inflammation, and blood sugar are important and worth monitoring regularly. But what excites me most—and what I want to emphasize this year—are the physical and performance markers that are incredibly predictive of how long and how well we live:
- VO₂ Max (Aerobic Capacity): One of the strongest predictors of cardiovascular health and longevity. See our blog to learn more:
- Grip Strength: A surprisingly powerful indicator of overall strength, muscle loss, and even early mortality. See our blog to learn more about measuring grip strength:
- Leg Strength: Essential for independence, resilience, and aging well. See our blog to learn more about measuring leg strength:
- Gait Speed (Walking Speed): A simple but telling marker of muscle, nerve, and cardiovascular health—faster walkers tend to live longer. See our blog to learn more about assessing gait speed:
- Balance: Critical for fall prevention and a window into neuromuscular health and mobility. See our blog to learn more about assessing balance for stability:
This is the work we do every single day at Empower—and as I learn more, I become even more excited about its truly impactful nature.
ASSESSMENTS for the PHYSICAL and PERFORMANCE BIOMARKERS of LONGEVITY:
VO₂ Max: What’s “Good” by Age
Women
| Age | Good | Very Good | Excellent |
| 20-29 | 37-41 | 42-46 | 47+ |
| 30-39 | 35-39 | 40-44 | 45+ |
| 40-49 | 33-37 | 38-42 | 43+ |
| 50-59 | 30-34 | 35-39 | 40+ |
| 60+ | 27-31 | 32-36 | 37+ |
Men
| Age | Good | Very Good | Excellent |
| 20-29 | 42-46 | 47-52 | 53+ |
| 30-39 | 40-44 | 45-50 | 51+ |
| 40-49 | 38-42 | 43-48 | 49+ |
| 50-59 | 35-39 | 40-45 | 46+ |
| 60+ | 32-36 | 37-42 | 43+ |
Longevity reality check:
Being in the top 25% for VO₂ max dramatically reduces risk of cardiovascular disease and all-cause mortality. Moving from “below average” to “average” already gives you a massive health return. You don’t need elite-athlete numbers—but you do need to train it.
Here’s to a year of getting stronger, breathing better, moving with confidence, and building a body that supports a long, full life.
Strength: What Actually Matters for Health Span\
Strength isn’t one number—but there are clear benchmarks that predict independence, resilience, and survival.
1. Grip Strength (huge predictor of longevity)
Measured with a dynamometer.
- Women:
- Concerning: < 20 kg
- Good: 22–28 kg
- Excellent: 30+ kg
- Men:
- Concerning: < 30 kg
- Good: 35–45 kg
- Excellent: 50+ kg
Low grip strength is associated with a higher risk of disability, hospitalization, and early mortality. This is why we lift heavy things.
2. Lower-Body Strength (non-negotiable for aging well)
Sit-to-Stand Test (30 seconds):
- Women 50–59: 15+ reps = good
- Women 60–69: 13+ reps = good
- Men 50–59: 17+ reps = good
- Men 60–69: 15+ reps = good
If standing up from a chair repeatedly is hard now, life will become even harder later.
Gait Speed: What’s “Good” by Age
Measured in meters per second (m/s) during a normal, comfortable walk (not rushing).
Adults (Both Men & Women)
| Age | Below Optimal | Good | Excellent / Longevity-Linked |
20–39 | <1.3 m/s | 1.3–1.4 m/s | 1.5–2.0 m/s |
40–49 | <1.2 m/s | 1.2–1.3 m/s | 1.4–1.6 m/s |
50–59 | <1.1 m/s | 1.1–1.3 m/s | 1.3–1.5 m/s |
60–69 | <1.0 m/s | 1.0–1.2 m/s | 1.2–1.4 m/s |
70–79 | <0.9 m/s | 0.9–1.1 m/s | 1.1–1.3 m/s |
80+ | <0.8 m/s | 0.8–1.0 m/s | 1.0–1.2 m/s |
Key Longevity Thresholds (This Is the Important Part)
- <0.8 m/s
🚩 Strongly associated with higher risk of disability, hospitalization, and mortality - ~1.0 m/s
Minimum for functional independence - ≥1.2 m/s
Associated with better survival, cognition, and quality of life - ~2.0 m/s
Seen in very fit older adults and linked to exceptional health span
A commonly cited rule of thumb in longevity research:
Every 0.1 m/s increase in gait speed is associated with a meaningful reduction in mortality risk.
How to Test It (Simple + Repeatable)
- Measure a 10-meter walk
- Time the middle 6 meters (to remove acceleration/deceleration)
- Divide distance by time
Example: 6 meters ÷ 4.5 seconds = 1.33 m/s
Test it once or twice a year. Improvements matter more than perfection.
Why Gait Speed Matters So Much
Gait speed declines when:
- Leg strength drops
- VO₂ max drops
- Balance and reaction time decline
- Neuromuscular coordination deteriorates
In other words, slowing down isn’t just “aging”—it’s a signal.
This is why at Empower we:
- Train legs hard
- Build aerobic capacity
- Challenge balance and coordination
- Keep people moving with confidence and intent
Fast walkers tend to be stronger, fitter, and more resilient. And that’s exactly what health span is about.
Balance: Simple, Powerful Measures That Matter
Balance is one of the best predictors of fall risk, independence, and neurological health. The scary part? It declines quietly if you don’t train it.
1. Single-Leg Stance Test (Eyes Open)
This is one of the most validated balance screens we have.
| Age | Good | Excellent |
40–49 | 30 sec | 45+ sec |
50–59 | 20–30 sec | 40+ sec |
60–69 | 15–20 sec | 30+ sec |
70+ | 10–15 sec | 20+ sec |
🚩 Red flag:
The inability to hold 10 seconds on one leg after the age of 60 is associated with an increased risk of falls and mortality.
