If you’re in your 20s, you should be able to run 5K in 30 minutes and complete 20 burpees in a row.
The checklist follows research by the health club that suggests 32 is the age when Brits start exercising for their health rather than their looks.
In a survey of 2,000 adults, over half (58%) of Brits under 25 stated “looking good” was their number one motivator for working out.
This reduces to just 36% for those aged 35-44 and over, who prioritise activeness over abs.
When asked what is more important to them, over half of people between the ages of 25 and 34 (55%) claimed they’d rather look slim and toned in their holiday photos than be fit enough to run a marathon. Over 50% (52%) of women agreed with this statement, in comparison to just 39% of men.
The research also found that over 55s are also likely to spend more time working up a sweat, exercising on average 4.8 hours a week (12% higher than those under 24). In comparison, the national average is 4.3 hours a week.
The research was commissioned by Virgin Active as it launches Beyond Movement, an in-club service that gives people access to experts who help improve fitness, movement and wellbeing through a combination of Reformer Pilates, sports massage and physiotherapy.
These are the excises the programme’s creator, Tim Wright, says you should be able to complete at different ages.
In your 20s…
:: Run 5K in 30 minutes
:: Perform 20 burpees in a row
:: Hold a full plank for one minute each side
In your 30s…
:: Run a mile in less than 9 minutes
:: Hold a plank for 45 seconds
:: Deadlift more than 50% of your bodyweight
In your 40s…
:: Sprint for 60 seconds without stopping
:: 10x press ups without stopping
:: Touch your toes comfortably whilst keeping your legs straight
In your 50s…
:: Run at a moderate pace for 60 seconds without stopping
:: 5x burpees without stopping
:: Lower yourself into a cross-legged sitting position on the floor (without using your hands) and then return to standing
In your 60s…
:: Regularly take more than 10,000 steps in a day
:: Perform 12 bodyweight squats without stopping
:: Touch your fingertips with one hand over your shoulder and the other behind your back
In your 70s…
:: Walk a mile in less than 16 minutes
:: Climb a flight of stairs with 10 steps in under 30 seconds comfortably
:: Rise to stand from a chair without using hands or arms and repeat 12+ times in 30 seconds