Arm Strength Test Calculator for Women Over 40

Muscle mass is one of the most important tissues in the body, providing function, strength, bone density, and metabolic health. However, research shows that muscle mass declines by 3–8% per decade after the age of 30, impacting overall health.

For women over 40, this can lead to significant challenges, as they face the decline of estrogen, compounding the effects, including loss of bone, muscle, and strength, while resulting in weight gain and an increased risk of chronic illness.

Because of this, maintaining muscle is vital for health and longevity. That is why we have created the arm strength test calculator. A simple, beginner-friendly, no-equipment assessment tool to establish baseline muscle strength and track improvement, that can be used by any experience level.

In this article, we introduce the arm strength test calculator. We discuss why arm strength matters after 40, the connection between arm strength and longevity, how it works, and how to improve your score.

Why Arm Strength Matters More After 40

Studies indicate that handgrip strength is a useful indicator for various health outcomes including strength, function, bone density, fractures, falls, nutrition status, disease status, cognition, depression, sleep, and mortality.

Below, we explore these concepts and explain why it is important after 40, including the reality of age-related muscle loss, how hormonal changes affect your muscles, and the link between arm strength and daily independence.

The Reality of Age-Related Muscle Loss

Research explains that age-related muscle loss, also known as sarcopenia, is a musculoskeletal disease in which muscle mass, strength, and performance are significantly compromised with age. This is commonly seen in the elderly or sedentary individuals.

Muscle mass plays a major role in maintaining bone mineral density. Sources explain that muscular loading through progressive resistance and weight-bearing impact exercise helps to generate stimulus and promote bone growth.

However, when individuals lead a sedentary lifestyle, their muscle and bones don’t receive this stimulus, which leads to a decline in muscle mass, strength, and bone density. This can lead to osteoporosis, which results in loss of function and an increased risk of fractures, frailty, and loss of independence.

Skeletal muscle mass is also crucial for metabolic function. Muscle mass and lean body mass are major factors in resting metabolic rate (RMR), which sources show makes up 60–75% of daily energy expenditure.

When muscle mass decreases due to age or sedentary lifestyle, there can be an increase in body fat, altering the body’s composition. These changes are linked to metabolic dysfunction including insulin resistance and the accumulation of fat around the vital organs, which can increase the risk of chronic illness.

How Hormonal Changes Affect Your Muscles

Research explains women undergo drastic hormonal change due to ovarian aging and menopausal transition which leads to a decline of reproductive hormones estrogen and progesterone. These changes last approximately 5 years before and continue for years after the final menstrual period.

During this period, muscle mass is susceptible to age-related muscle loss, with studies highlighting that estrogen deficiency can accelerate sarcopenia. Following menopause, muscle mass declines by 0.6% per year.

This is compounded by the decrease of bone mass and altered fat deposits from the hips and thighs to the abdomen; it can quickly become an issue for women over 40.

Arm Strength and Daily Independence

As mentioned, arm strength is a useful indicator of strength, function, and bone density. Because of this, it has a close association with daily independence.

For example, muscle mass has several functional roles in the body, including maintaining posture, generating force for movement, and the reserve for glycogen (carbohydrates in the muscle).

When muscle mass declines, it impacts posture, movement, and energy stores, leading to decreased bone mass and loss of independence.

How This Calculator Works

The arm strength test calculator is designed to offer women over 40 a practical way to assess and improve their upper body strength, crucial for maintaining independence and overall health. It uses simple exercises like push-ups and dips to gauge muscle endurance and strength. This is particularly vital for women experiencing hormonal changes that affect muscle and bone health.

This calculator factors in age-specific benchmarks for women, considering the natural decline in estrogen and its impact on muscle mass and bone density. Performing these exercises regularly can help mitigate these effects by preserving muscle mass and improving metabolic health, which are essential for energy levels and reducing chronic disease risk.

The results can vary based on several factors, including current fitness level, hormonal balance, and lifestyle. By inputting the number of repetitions completed, the calculator helps establish a baseline to track progress and set future fitness goals.

Arm Strength Test Calculator

The arm test calculator is a simple, beginner-friendly, no-equipment assessment tool to establish baseline muscle strength and track improvement. Below, we explain how to use the arm test calculator accurately, how to use different modifications for different fitness levels, and how to calculate your score.

How to Perform the Test Accurately

To use the arm strength calculator, perform one of three different exercises: push-ups, wall push-ups modification, or dips.

Below, we explain how to perform each test, including how to perform them, the rules, and the different testing options.

Push-Up Test

The push-up test measures upper body strength and endurance.

How to Perform Push-Ups

• Kneeling, lean forward, place your hands on the floor shoulder-width apart.
• Lift your knees off the floor so your weight rests on the balls of your feet and palms.
• Inhale, then exhale and tense your abdominal muscles.
• Allow your elbows to bend and lower your chest toward the floor.
• Lower until your elbows are bent at 90 degrees.
• Then push yourself up until your elbows are extended.

Movement Rules

• Lower body until elbows reach 90 degrees.
• Push back up to full elbow extension.
• The body must remain straight, no sagging of the hips.
• Controlled movement, no bouncing or resting on the floor.

Testing Options 1 (1-Minute Test)

• Perform as many correct repetitions as possible in 60 seconds.
• Resting allowed only at the top with elbows extended.
• Stop if form breaks.

Testing Option 2 (Max Repetitions to Fatigue)

• Perform continuous reps until:
• Form breaks twice
• Cannot complete a full rep

Modified Option (Knee Push-Ups)

• Suitable for beginners or older adults
• Knees make contact with the floor and torso straight

Dip Test

The dip test is the less common tool for determining upper body strength. This can be performed as an athletic version with parallel bars, or as more accessible using a bench or chair.

How To Perform Dips (Athletic)

• Standing in front of the parallel bars, use the steps provided to elevate yourself to bar height.
• Grasp a bar in each hand using an overhand grip.
• Straighten your arms and remove your feet from the steps so your weight rests on the parallel bars.
• Breathe in and allow your elbows to bend and lower your body toward the floor.
• Lower until your elbows are bent at 90 degrees.
• Then push yourself back up to the starting position.

Movement Rules

• Lower until elbows reach 90 degrees.
• Push back to full extension.
• Controlled movement only.

Testing Options

• Maximum reps or reps for 60 seconds.
• Stop when form breaks

How to Perform Bench/Chair Dips

• Sit on a chair and position your feet shoulder-width apart.
• Place your hands at the side of your hips and loosely grasp the edge of the seat.
• Push yourself up so that your hips are off the chair
• Your elbows should now be extended with your weight resting on your palms and feet.
• Take a small step forward so your hips are clear of the seat.
• Breathe in, allow your elbows to bend, and lower your hips to the floor.
• Lower until your elbows are bent at 90 degrees.
• Then push yourself back up until your elbows are fully extended.

Movement Rules

• Lower until your elbows reach 90 degrees
• Push back up until elbows reach full extension.
• Torso should remain upright with hips close to the bench.

Important Safety Note

Do not perform dips if you have the following existing injuries:

• Anterior shoulder capsule (front of shoulder)
• AC joint
• Long head of biceps tendon.

Test Modifications For Different Fitness Levels

This test is suitable for all fitness and experience levels, however, they do require slight modifications.

Push-Ups

• Choosing between 1-minute test or max reps can make it easier depending on your preference.
• Perform push-ups on knees if you are less experienced and do not have the arm strength.
• Perform a wall push-up if you are unable to perform kneeling push-ups or get down to the floor.

Dips Tests

• Choosing between 1-minute test or max reps can make it easier depending on your preference.
• Select chair dips if you are less experienced or are not able to perform athletic dips.

Calculate Your Score

Once you receive your score you can input your results into the calculator to receive your arm strength breakdown.

Understanding Your Results

Once you have calculated your score you will need to break down the results. This will help you formulate a plan to maintain or improve your arm strength. Below, we explain how to understand your results, including age-appropriate benchmarks for women 40–50, 50–60, and 60+, and what your score means for your health.

Test Score By Age

Your score can also be cross-referenced with the following table:

Age-Appropriate Benchmarks For Women 40-50

The age-appropriate benchmark for women 40–50 for push-ups is 10–14 repetitions and 7–10 repetitions for dips. Meeting these benchmarks means upper body strength is sufficient for daily tasks, endurance to protect against decline, and reasonable relative strength for your body weight.

Benchmarks For Women 50-60 And 60+

The benchmark for women 50–60 for push-ups is 8–12 repetitions, and 6–8 repetitions for dips. This highlights good muscle preservation, reasonable relative strength to bodyweight, and sufficient strength to perform daily activities such as lifting, pushing, and carrying.

For women 60+, the push-up benchmark is 6–9 repetitions, and for dips, it is 4–6 repetitions. These scores highlight preserved upper body strength, neuromuscular control, and function.

What Your Score Means For Your Health

Scores for strength tests are indicative of several different markers including muscle preservation, relative strength, neuromuscular function, functional independence, metabolic health, and cardiovascular resilience.

If your scores are below averages, this may indicate reduced upper-body muscle mass, relative strength, and even potential early sarcopenia. If this is left unaddressed it can lead to negative health outcomes including reduced function, frailty, increased chronic pain, loss of independence, and increased risk of chronic illness.

However, it is important to know that these tests and the calculator are not formal tests, and should be used as a guide only. If you are concerned about your results, please consult your healthcare professional.

Example Calculation

Let's consider a 52-year-old woman, 5'5" (165 cm) tall, weighing 155 lbs (70 kg), and moderately active. She chooses the push-up test and completes 12 push-ups in one minute. Based on the age-appropriate benchmark for women aged 50-60, which is 8–12 repetitions, her score indicates that she has maintained good muscle preservation and strength relative to her body weight, helping her perform daily activities effectively.

The Connection Between Arm Strength And Longevity

Strength has a clear association with longevity. Below, we explore these claims, including upper body strength and bone density, grip strength as a health predictor, and functional fitness for independent aging.

Upper Body Strength and Bone Density

Upper body strength has a strong association to bone density due to skeletal muscle mass effects on bone tissue. Research shows that when skeletal muscles are exposed to a stimulus such as resistance training or weight-bearing exercise it places contractile force on the bones involved.

However, what is most interesting is the positive relationship between muscle and bone density of the arm. These structures are non-weight-bearing skeletal sites, yet they still maintain bone density. This highlights how much of an impact muscle contractions have on bone density, and why upper body strength is used to determine bone density.

Grip Strength as a Health Predictor

Over the years grip strength has become an effective health predictor as skeletal muscle mass plays an important role in several of the body’s systems.

Loss of muscle mass, declining bone density, frailty, risk of falls, and loss of independence has been a strong connection.

However, the effect it has on other systems in the body has been revealed as the loss of muscle is associated with a sedentary lifestyle, malnutrition, depression, sleep problems, and impaired quality of life.

For example, grip strength has been used as a predictor of cardiovascular disease, with sources determining that a 5kg decrease in grip strength was associated with increased risk of cardiovascular disease.

Meanwhile, links between depression and impaired cognitive function are limited. However, this may be due to the benefits an active lifestyle has on mental health and cognition, and in their absence like that with a sedentary lifestyle, there is a decline in these areas.

Functional Fitness For Independent Aging

Developing and maintaining muscle mass and strength is vital for aging independently. Research shows the functional fitness developed through functional resistance training that mimics daily activities such as standing up, lifting, balance training, and coordination can support independence and reduce fall risk.

This allows individuals to continue daily movement enabling them to maintain muscle mass, bone density, psychological well-being, cognitive and overall quality of life.

How To Improve Your Arm Strength Score

After you have received your score your goal is to improve to meet the benchmark for age, or to maintain your current position for longevity. Below, we highlight beginner exercises to perform if you scored low, intermediate exercises for building strength, and explain how to retest and track progress.

Beginner Exercises If You Scored Low

There are several beginner-friendly exercises you can perform to start increasing your strength. Below, we provide a list of exercises and the ideal number of sets, and repetitions to get started.

Intermediate Progressions For Building Strength

The following exercises target similar muscle groups used in the push-up and dips test such as the chest, shoulders, and triceps.

We have also included some intermediate exercises to strengthen the back and biceps, which will help you with daily living activities such as lifting, pushing, and carrying.

These can be performed as an upper body resistance training program as it is listed below, or as individual exercises.

How Often to Retest and Track Progress

After your initial test, you should retest and record your progress every 6–8 weeks. This will provide you with sufficient time to implement a resistance training program and build strength before your next test.

What If I Can't Do a Single Push-Up?

If you can’t do a single push-up you can modify it by performing a kneeling push-up or wall push-up. This will decrease resistance and allow you to focus on performing your repetitions correctly. Once you have built up strength, you can progress to the standard push-up.

How Quickly Can I Improve My Score?

You can improve your score quickly by performing an arm strength training routine two to three times per week. This will increase the stimulus placed on the muscles, helping to increase strength.

Does Body Weight Affect My Results?

Yes, body weight can affect your results, particularly if you are carrying overweight and have below average strength. However, this is an accurate reading for your current strength, and can be used as a baseline for you to improve for your next test.

Sources

1. Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956. https://pmc.ncbi.nlm.nih.gov/articles/PMC2804956/
2. Bohannon RW. Grip Strength: An Indispensable Biomarker For Older Adults. Clin Interv Aging. 2019 Oct 1;14:1681-1691. doi: 10.2147/CIA.S194543. PMID: 31631989; PMCID: PMC6778477. https://pmc.ncbi.nlm.nih.gov/articles/PMC6778477/
3. Ardeljan AD, Hurezeanu R. Sarcopenia. [Updated 2023 Jul 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560813/
4. Hong AR, Kim SW. Effects of Resistance Exercise on Bone Health. Endocrinol Metab (Seoul). 2018 Dec;33(4):435-444. doi: 10.3803/EnM.2018.33.4.435. PMID: 30513557; PMCID: PMC6279907. https://pmc.ncbi.nlm.nih.gov/articles/PMC6279907/
5. Poehlman ET. A review: exercise and its influence on resting energy metabolism in man. Med Sci Sports Exerc. 1989 Oct;21(5):515-25. PMID: 2691813. https://pubmed.ncbi.nlm.nih.gov/2691813/
6. Cho EJ, Choi Y, Jung SJ, Kwak HB. Role of exercise in estrogen deficiency-induced sarcopenia. J Exerc Rehabil. 2022 Feb 24;18(1):2-9. doi: 10.12965/jer.2244004.002. PMID: 35356136; PMCID: PMC8934617. https://pmc.ncbi.nlm.nih.gov/articles/PMC8934617/
7. Sipilä S, Törmäkangas T, Sillanpää E, Aukee P, Kujala UM, Kovanen V, Laakkonen EK. Muscle and bone mass in middle-aged women: role of menopausal status and physical activity. J Cachexia Sarcopenia Muscle. 2020 Jun;11(3):698-709. doi: 10.1002/jcsm.12547. Epub 2020 Feb 3. PMID: 32017473; PMCID: PMC7296268. https://pmc.ncbi.nlm.nih.gov/articles/PMC7296268/
8. Carter MI, Hinton PS. Physical activity and bone health. Mo Med. 2014 Jan-Feb;111(1):59-64. PMID: 24645301; PMCID: PMC6179512. https://pmc.ncbi.nlm.nih.gov/articles/PMC6179512/
9. Wu Y, Wang W, Liu T, Zhang D. Association of Grip Strength With Risk of All-Cause Mortality, Cardiovascular Diseases, and Cancer in Community-Dwelling Populations: A Meta-analysis of Prospective Cohort Studies. J Am Med Dir Assoc. 2017 Jun 1;18(6):551.e17-551.e35. doi: 10.1016/j.jamda.2017.03.011. PMID: 28549705. https://pubmed.ncbi.nlm.nih.gov/28549705/
10. Brogno B. Aging With Strength: Functional Training to Support Independence and Quality of Life. Inquiry. 2025 Jan-Dec;62:469580251348133. doi: 10.1177/00469580251348133. Epub 2025 Jun 27. PMID: 40575939; PMCID: PMC12205185. https://pmc.ncbi.nlm.nih.gov/articles/PMC12205185/