I used to do an annual strength test every 4th of july weekend. My personal best was at the age of 39. I benched 225 for 18 reps, squatted 225 for 30 reps, 14 wide pull ups and ran 3 miles in 21 minutes at a body weight of 205#. Now at 47, I only do dumbell presses and never go over 70# for chest work, never go over 40# for overhead presses and focus primarily on core work keeping my lower back, shoulders, abs and achilles tendons healthly. I just had my annual physical and my doctor told me that he wished that his 30 year olds kept their fitness up as well as I do. I now do weights twice a week for1 hour, cardio sprint work twice a week and try to squeeze in tennis twice a week. It's not easy to find the time, but let me tell you, when I am out on the court playing singles against 30 year olds and they are the ones huffing and puffing, it makes it all worth it!
"Get busy living, or get busy dying
Dunlop 200G MW