Dan John, a renowned strength coach and fitness author, shares vital physical benchmarks that men should meet throughout their lives. He discusses practical assessments like the 'toilet test' for those over 55, and benchmarks for younger men including strength, mobility, and endurance. Inspired by historical concepts of fitness, Dan highlights foundational skills such as crawling and swimming. He emphasizes the importance of playful activities to enhance overall wellbeing and cognitive function. This engaging conversation is packed with actionable insights for maintaining lifelong physical health.
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volunteer_activism ADVICE
One-Foot Balance Test
Maintain balance on one foot for 10 seconds.
If you cannot, consult a doctor to address underlying issues.
question_answer ANECDOTE
Balance and Prostate Cancer
Dan John observed a man's sudden inability to balance on one foot.
This led to a prostate cancer diagnosis, highlighting the test's diagnostic potential.
volunteer_activism ADVICE
Deep Squat Test
Perform a deep squat, hold for 30 seconds, and stand up.
This assesses mobility, flexibility, and strength, crucial for independent living.
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As men, we all want to be physically capable. We want to be able to save our own life in two ways: in the more metaphorical sense of wanting to preserve it in healthy, fit form for as long as possible, and in the more literal sense of being able to make it through an emergency unscathed. How do you know if you do possess that kind of lifesaving physical capability?
It's time to do more than wonder, and really check in with yourself. My guest today has some helpful benchmarks that guys from age 8 to 80 can use to see if they've got an operative level of strength, mobility, and conditioning. His name is Dan John, and he's a strength coach and the author of numerous books and articles on health and fitness. Dan walks us through the fitness standards the average male should be able to meet from childhood to old age, beginning with the assessments he gives to those who are 55 years old and older, which includes carrying their body weight, a long jump, and something called "the toilet test." We then reach back to childhood, and Dan discusses the physical skills kids should become adept in, which were inspired by a turn-of-the-20th-century physical culturist who thought every individual ought to be able to save his own life, and which can be broken down into the categories of pursuit, escape, and attack. We end our conversation with the physical standards those in the 18-55 range should be able to meet, including how much a man should be able to bench press, squat, and deadlift, and the walking test that's an excellent assessment of your cardiovascular conditioning.
The Art of Manliness 