Old Man Olympics
Mark Sisson's self-designed decathlon-style fitness benchmark list — a set of all-round physical tests intended as a more holistic longevity/mobility metric than VO2 max alone.
Assembled by Cited from Mark Sisson's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
7-
In a protocol
Aim to hold a dead hang for 90 seconds as a practical grip-strength benchmark.
“a 90 second hang, dead hang
BG▶ 11:30Dosage90 second dead hangCertaintypersonal onlyrecommendationGrip strength proxy -
In a protocol
Run a quarter mile in 90 seconds as a speed/endurance benchmark for older adults.
“Run a quarter in 90 seconds
BG▶ 11:40DosageQuarter mile in 90 secondsCertaintypersonal onlyrecommendationSpeed/endurance benchmark -
In a protocol
Sprint 100 meters in under 15 seconds as part of a well-rounded fitness benchmark.
“run the 100 in under, under 15 seconds
BG▶ 15:00Dosage100 m in <15 sCertaintypersonal onlyrecommendationSprint capacity -
In a protocol
Hold a plank for three minutes as a core-endurance benchmark.
“a three minute plank
BG▶ 15:20Dosage3 minute holdCertaintypersonal onlyrecommendationCore endurance -
In a protocol
Perform 20 parallel-bar dips as an upper-body strength benchmark.
“20 dips
BG▶ 12:00Dosage20 repsCertaintypersonal onlyrecommendationUpper body strength -
In a protocol
Lift 1.5x body weight for 10 reps on a hex bar as a strength benchmark.
“one and a half times my body weight. 10 reps on a hex bar
BG▶ 12:10Dosage1.5x bodyweight x 10 repsCertaintypersonal onlyrecommendationLower body / functional strength -
In a protocol
Stand on one foot with arms crossed and eyes closed for one minute as a balance and proprioception test.
“stand on one foot with your arms crossed and your eyes closed... one minute
BG▶ 16:00Dosage1 minuteCertaintyexplicitrecommendationBalance/proprioception
How this protocol has evolved
Sisson notes the list changes periodically; he previously included a slack-line traverse and the components are illustrative rather than fixed.