Read time: 3.5 minutes

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Despite what most people think, getting older needn’t mean being weak or frail.

There’s no doubt exercise is the key to bucking the trend - no matter how old you are.

And who better to showcase how strong even the oldest old can be, than those who train exactly for that reason.

These older adults exemplify the fact strength loss isn’t “just ageing”.

And there is a better alternative.

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The sport where it’s all about strength

In the sport of powerlifting, there’s only 1 aim.

And that’s to be as strong as possible in 3 lifts:

• Squat
• Bench press
• Deadlift

Performance is simply measured as the maximum weight lifted for a single repetition across all 3 lifts.

Because powerlifting competitions are held under strict rules, and some results are publicly available, there’s a unique opportunity to learn how strong people can really get.

And the neat thing is competitive powerlifting data exist for many different age groups - including the “oldest old” (80 years and older).

This means we can gauge not only how strong we can be earlier in life, but what’s possible at the other end of the spectrum.

So, just how strong can these super-strong older adults get?

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A study of the strongest of the strong

​This 2024 study analysed data from global powerlifting competitions from a total of 809,986 samples (including 571,650 males, 238,336 females).

Strength levels in the 3 powerlifting lifts were presented according to:

• Sex (male and female)
• Age (ranging from 12-17 to 80+ years)
• And competitive powerlifting weight class

Strength data were expressed relative to bodyweight and as 10th–90th percentile values for each age and weight class category.

This produced normative data for maximal strength across various age ranges, and for both males and females.

Here is where it gets interesting.

Not only did these data show when peak strength can occur across the lifespan, but what’s possible in later life - in those doing all they can to be as strong as possible.

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How strong the “oldest old” can be

As expected, strength peaked early in life (in the 18-35 age range) before declining thereafter.

Strength was also higher in males than females.

But check out the 80+ year age category.

Here’s the relative strength levels (max weight lifted divided by bodyweight) for those aged 80+ in the 90th percentile in the 3 powerlifting lifts:

There’s no doubt these older adults are SERIOUSLY strong.

But how strong are they compared to those who are untrained, or even 50-60 years their junior?

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How do these figures compare to the general population?

Studies on changes in strength across the lifespan usually include simple measures like grip strength or strength in single-joint movements (such as a knee extension).

And because strength is VERY task-specific, we can’t compare it between different tasks or exercises.

Luckily there is some normative strength data available for the squat and bench press.

The figures below compare the strongest 80+ year old powerlifters to the strongest younger powerlifters aged 18-35 (both in the 90th percentile).

Clearly there is some loss of strength between these age ranges.

But the comparisons to the general population is where it gets really interesting:

For the squat, the strongest 80+ year old powerlifters:

• Surpassed average values for older adults 20+ years their junior
• And approached average values for 18-29 year olds

And for the bench press, the numbers were even more impressive.

Not only did the strongest 80+ year old powerlifters surpass average values for older adults aged 60+, they were stronger than average values for 18-29 year olds!

Aside from these comparisons, we can simply marvel at how we stack up against the strongest 80+ year olds.

So if you currently squat, bench press, or deadlift, ask yourself: can you lift the multiples of bodyweight these older adults could?

If you’re like me, you’d be pretty humbled by the answer…

But - truly inspired at the very same time.

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Some things to consider…

There’s a few important things to keep in mind when pondering these numbers.

The first is we’re talking about a select group of individuals selected for a specific reason - because they are the strongest of the strong.

These people are outliers for that very reason.

They do not represent the strength levels we can expect across the general population.

But that’s kind of the point, too.

Because they show just how much strength can be retained well into older age with deliberate training.

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Ageing needn’t come with weakness

These numbers are a sobering reminder older age doesn’t have to come with weakness.

But this if course requires deliberate action.

A decision to not accept weakness or frailty as “just ageing”.

And who knows, one day your strength as an 80+ year old may rival that of your grandchildren!

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As always, thanks for being here!

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Until next Saturday,

Jackson

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IMPORTANT:

The information contained herein is of general nature only and does not constitute personal advice. You should not act on any information without considering your personal needs, circumstances, and objectives. Any exercise program may result in injury. We recommend you obtain advice specific to your circumstances from an appropriate health professional before starting any exercise program.