When it comes to living a strong, capable life for the long haul, your workouts should do more than burn calories or build big muscles. They should prepare you for what life actually throws at you—now, and 10, 20, even 30 years from now.
That’s exactly why we created the Longevity Levels at our gym. They’re a structured way to test and train the kinds of movements that predict real-world strength, mobility, and independence over time. This week, we’re learning more about the first section of the levels, which includes three powerful lifts:
- Push Press – 3 Rep Max
- Overhead Squat – 3 Rep Max
- Thruster – 3 Rep Max
Each of these lifts tells us something unique about your body, and when combined, they paint a picture of your functional fitness—and where it’s heading.
Why 3 Reps Instead of 1?
You might be wondering: why not test a one-rep max like traditional strength programs? Good question.
We deliberately use 3-rep maxes for longevity-focused training because:
- It’s more relevant to daily life.
Real-life strength isn’t about one massive lift. It’s about repeatability. Can you move something heavy—more than once—safely and with control? That’s what 3-rep tests measure. - It’s safer.
One-rep maxes can be risky, especially for aging joints or newer athletes. With 3-rep maxes, we’re still challenging your strength without maxing out your nervous system or risking form breakdown. - It shows true movement quality.
Can you keep technique dialed in for all three reps? That’s a better test of control and body awareness than a single burst of effort.
When we built these tests, we started by looking at ideal percentages of one-rep maxes across multiple lifts—then adjusted them to meet the reality of what we’ve seen in our gym. As we test more athletes and gather data, we’ll continue to refine the levels to reflect both science and real-world experience.
Now, let’s break down what each of these lifts shows us—and why they matter for your future strength.
Push Press – 3 Rep Max
Why it matters:
The push press is a powerhouse movement. It starts with a quick dip of the knees, followed by an explosive drive upward, finishing with your arms locked out overhead. It blends leg drive, shoulder strength, and timing.
What it tells us:
- Shoulder strength and health
- Core stability and posture
- Explosive hip power
- Coordination between upper and lower body
- Real-life ability to lift something overhead (like a suitcase or a toddler)
If this movement is limited, it might highlight:
- Poor shoulder mobility
- Weak triceps or deltoids
- Difficulty timing your dip and drive
These are all things we can address through focused training—and improvements here carry over into dozens of everyday tasks.
Overhead Squat – 3 Rep Max
Why it matters:
This is one of the most humbling and revealing movements in all of fitness. With a barbell held overhead, you must squat deeply while maintaining balance, posture, and control. It’s a full-body test like no other.
What it tells us:
- Shoulder and thoracic spine mobility
- Core and hip stability
- Ankle flexibility
- Balance under load
- Neuromuscular coordination
If this movement feels impossible, that’s actually great feedback. It doesn’t mean you’ve failed—it means you’ve found the place where we can unlock progress. Whether it’s shoulder tightness, lack of ankle range, or trouble staying upright in a squat, this movement helps us target exactly what’s holding you back.
Thruster – 3 Rep Max
Why it matters:
The thruster combines two demanding movements: a front squat and an overhead press. It’s a full-body lift that requires stamina, strength, timing, and control—and mimics the real-world action of lifting something from the floor to overhead.
What it tells us:
- Squat depth and lower-body strength
- Core-to-arm power transfer
- Breathing and bracing under effort
- Total-body capacity and coordination
This movement challenges you mentally and physically. Thrusters are tough—but that’s what makes them meaningful. If you can handle a few heavy reps of this movement, you’re proving that your body can handle big demands when they come up outside the gym.
What Section One Tells Us
This section of Longevity Levels includes three highly functional barbell movements. Here’s what they reveal:
- Push Press: Do you have usable upper-body power and coordination?
- Overhead Squat: Are you mobile and stable enough to support awkward loads?
- Thruster: Can your body perform a complex, full-range movement with strength and control?
Together, they assess whether your body is aging with strength—or where we need to focus to help you reclaim it.
You might find that one movement feels natural, and another is a huge struggle. That’s the beauty of testing. It’s not about chasing perfection—it’s about uncovering where you are today, so we can guide you toward a stronger tomorrow.
This week, we’re reviewing the why and how of each movement so you can approach testing week with confidence—not confusion.
Whether your goal is to age pain-free, build confidence with barbells, or stay strong enough to play with your grandkids, this is where we begin.
The best part? You’re not doing it alone.
We’ll guide you, support you, and celebrate every win—because building lasting strength is a journey worth investing in.
Click below to chat with a coach today!
