{"id":659683,"date":"2026-05-23T03:05:10","date_gmt":"2026-05-23T03:05:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/659683\/"},"modified":"2026-05-23T03:05:10","modified_gmt":"2026-05-23T03:05:10","slug":"how-many-step-ups-can-you-do-after-60-test-your-leg-strength","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/659683\/","title":{"rendered":"How Many Step-Ups Can You Do After 60? Test Your Leg Strength"},"content":{"rendered":"<p>Put your leg strength to the test with this simple yet powerful exercise.<\/p>\n<p>Do you perform step-ups in your workout routine? It\u2019s an extremely functional unilateral exercise that <a rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/single-leg-stand-balance-test-after-60\/\" target=\"_blank\">boosts balance<\/a>, protects your squats, and <a rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/daily-workout-for-lower-body-strength\/\" target=\"_blank\">builds lower-body strength<\/a>. It focuses on your glutes, quadriceps, calves, and hamstrings. Step-ups are named because you step up onto a bench or platform, then back down to the floor.<\/p>\n<p>Unilateral means you use one leg at a time by forcing each to lift your entire body weight. This helps correct potential strength imbalances while recruiting the muscles that make up your core. Step-ups are chock-full of goodness. The number might surprise you.<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/6-standing-drills-stronger-knees-after-50\/\" target=\"_blank\">6 Standing Drills That Keep Your Knees Stronger Than Most People Your Age After 50<\/a><\/p>\n<p>\tWhy Step-Ups Are a Solid Test of Lower-Body Strength<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" fetchpriority=\"high\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-849125\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/05\/shutterstock_2255107411.jpg\" alt=\"A fit sportswoman is doing step ups on bench in urban exterior.\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Step-ups are a productive test of lower-body strength and function because they require one leg to complete all the work.<\/p>\n<p>To help you determine where you stand, we chatted with <a rel=\"noopener noreferrer external nofollow\" target=\"_blank\" href=\"https:\/\/www.linkedin.com\/in\/gerry-washack-3267a0a\/\">Gerard Washack<\/a>, with Strong Republic Personal Training, who has more than 20 years of experience owning and operating personal training studios across the Coachella Valley. Washack designed Strong Republic around one belief system: adults over 40 deserve a workout program designed specifically for them and their needs.<\/p>\n<p>\u201cThey take your balance into consideration and core strength to remain upright during the movement,\u201d explains Washack. \u201cStep-ups really expose how strong your legs are and how well your balance is.\u201d<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/over-45-hold-these-3-positions-strength-test\/\" target=\"_blank\"> Over 45? If You Can Hold These 3 Positions, You\u2019re Stronger Than Most<\/a><\/p>\n<p>\tHow To Do Them<\/p>\n<p>Begin by standing tall, facing a sturdy workout bench or plyometric box that\u2019s knee height. Hold an optional dumbbell in each hand.<br \/>\nPlace your left foot firmly onto the surface, keeping your core engaged and chest tall.<br \/>\nPress through your left heel to lift your body until your left leg is straight and you\u2019re standing on the surface.<br \/>\nUse control to lower back to the start position.<br \/>\nRepeat on the other side.<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" target=\"_blank\" href=\"https:\/\/www.eatthis.com\/wall-sit-test-lower-body-strength-after-60\/\"> If You Can Hold a Wall Sit This Long After 60, Your Lower-Body Power Is Top-Tier<\/a><\/p>\n<p>\tWhat\u2019s Actually Being Assessed?<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" data-dominant-color=\"927c96\" data-has-transparency=\"false\" style=\"--dominant-color: #927c96;\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-944208 not-transparent\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/05\/mature-woman-with-trainer-step-ups-exercise_650310046.jpg\" alt=\"athletic woman senior doing aerobic class\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Four things occur at the same time during a step-up: strength, balance, endurance, and coordination.<\/p>\n<p>\u201cStrength, because the lead leg is moving your full body weight upward against gravity; balance; endurance, because the muscles fatigue fast since the legs are the biggest muscles in the body and require the most oxygen; and lastly, coordination, because driving up smoothly without rocking or pushing off the bottom foot takes real motor control,\u201d Washack tells us.<\/p>\n<p>\tWhich Muscles Are Performing the Work?<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" data-dominant-color=\"f5f4f4\" data-has-transparency=\"false\" style=\"--dominant-color: #f5f4f4;\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-944210 not-transparent\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/05\/muscles-used-during-step-ups-exercise_2329914935.jpg\" alt=\"Dumbbell Step-up. Hips exercise. Male figure\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Your quads kick off the exercise, while your glutes drive your hips into extension once you reach the top. Your calves and glutes stabilize the ankle and knee, and your core has the job of keeping your torso from leaning forward. Lastly, the small hip stabilizers are engaged throughout to keep the standing leg from caving inward.<\/p>\n<p>Washack says the step-up is \u201creally the complete move.\u201d<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/morning-moves-stronger-than-30-year-olds-after-55\/\" target=\"_blank\">6 Morning Moves That Keep You Stronger Than Most 30-Year-Olds After 55<\/a><\/p>\n<p>\tHow Step-Ups Prep You for Real-Life Movement<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-643996\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/05\/closeup-woman-sneakers-steps.jpg\" alt=\"closeup woman's feet, hot pink sneakers walking up steps, exercising\" width=\"640\" height=\"469\"  \/>Shutterstock6254a4d1642c605c54bf1cab17d50f1e<\/p>\n<p>A crucial part of your fitness routine as you age should be choosing exercises that prepare you for real-life movement. Step-ups do exactly that.<\/p>\n<p>\u201cEvery staircase you climb is a step-up, [in addition to] every time you get out of a low chair without using your hands, getting up off the floor, hiking a trail, stepping onto a curb with groceries, even climbing into a truck,\u201d Washack explains.<\/p>\n<p>\tWhat\u2019s a Strong Step-Up Benchmark After 60?<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/05\/woman-Step-Ups-exercise_381591937.jpg\" alt=\"Fit Brunette Girl with Black Shoes, Black Legging and Blue and Yellow Sports Outfit and Shirt at the Gym working on her Fitness\" width=\"640\" height=\"469\"\/>Shutterstock<\/p>\n<p>According to Washack, if you\u2019re over 60 and in decent shape, you should be able to complete five to eight step-ups on each side\u2014stepping onto a knee-height workout bench\u2014without stopping. \u201cElite\u201d status means performing roughly 20 step-ups per side with proper form and control. Now you have a number to chase.<\/p>\n<p>Alexa Mellardo<\/p>\n<p>\t\tAlexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home.\t\t\t\t\t<a class=\"c-article-short-bio__more\" href=\"https:\/\/www.eatthis.com\/author\/alexa-mellardo\/\" rel=\"nofollow noopener\" target=\"_blank\">Read more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Put your leg strength to the test with this simple yet powerful exercise. Do you perform step-ups in&hellip;\n","protected":false},"author":2,"featured_media":659684,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,75956,97,221842,163640],"class_list":["post-659683","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-fitness-test","tag-health","tag-leg-exercise","tag-over-60"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/659683","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=659683"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/659683\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/659684"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=659683"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=659683"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=659683"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}