The 3 Metrics That Matter Most for Lifelong Health (Hint: It’s Not Just the Scale)
There’s one comment I hear all the time when people start to exercise more and eat better:
“The scale isn’t really moving…”
And I get it. The scale feels like the go-to measurement of progress. It’s easy. It’s everywhere. But it’s also incredibly misleading. In fact, if you’re over 40 and only focusing on weight loss, you might be ignoring the numbers that actually matter most for your long-term health.
This post is all about those better numbers — the metrics that truly show how fit, resilient, and healthy you really are. These are the same metrics I go over with my clients in our monthly Zoom calls, and after doing this for nearly a decade, I’ve come to realize these three areas — blood work, cardio, and strength — paint the clearest picture of how well your body is aging and performing.
Let’s break it down.
1. BLOOD WORK: The Internal Dashboard
You can look great and feel decent but still be walking around with high blood pressure or blood sugar issues that silently sabotage your health over time.
That’s why I always start with the bloodwork. And no, I’m not a doctor — so if your physician gives you different targets, follow their lead. But here are some science-backed general guidelines you can use as a benchmark:
Total Cholesterol: Under 200 mg/dL
LDL Cholesterol: Under 100 mg/dL (lower is better)
Blood Pressure: Below 130/80 mmHg
A1C (Blood Sugar): Below 5.5%
Waist Circumference:
Men: 35 inches or less
Women: 31.5 inches or less
These numbers matter because they relate directly to your risk for heart disease, diabetes, and even early death. Waist circumference especially — for every inch you trim from your waist, you could reduce your all-cause mortality risk by up to 1.5-4.5%. That’s wild.
One of my clients was feeling down because the scale hadn’t budged much. But we looked at her data and saw she’d lost 4.5 inches off her waist in four months. That’s a game-changer. That’s life-changing.
How to Improve These Metrics
Cholesterol: Cut back on saturated fats (think fatty cuts of meat, butter) and swap in poly- and monounsaturated fats (like olive oil, nuts, avocado).
Blood Pressure: Watch your sodium. Aim for 1,500–2,300 mg/day. Compare brands — for example, switching from high-sodium wraps to low-sodium corn tortillas saved me nearly 1,700 mg in one meal alone.
A1C: Choose carbs with fiber. The more fiber, the slower the sugar hits your bloodstream. Swap refined grains and added sugars for things like fruit, oats, legumes, and whole grains.
Waist Size: Reduce alcohol, manage stress, and prioritize sleep. All of those help lower cortisol, which in turn helps reduce visceral fat.
And don’t overlook exercise — strength training, cardio, and even walking all improve these markers over time.
2. CARDIO: Can Your Heart Keep Up?
Now let’s talk about your engine — your cardiovascular system.
Cardio fitness is one of the most powerful predictors of long-term health and mortality risk. A simple way to test where you’re at? Your 1-mile run time.
Here are the general targets that indicate solid cardiovascular health:
1-Mile Run Time Standards (men)
Ages 30–39
Basic Health: 8:30 or less
Longevity: 7:30 or less
Resilient Aging: 7:00 or less
Ages 40–49
Basic Health: 9:00 or less
Longevity: 8:00 or less
Resilient Aging: 7:30 or less
Ages 50–59
Basic Health: 10:00 or less
Longevity: 9:00 or less
Resilient Aging: 8:30 or less
Ages 60+
Basic Health: 11:00 or less
Longevity: 10:00 or less
Resilient Aging: 9:00 or less
1-Mile Run Time Standards (Women)
Ages 30–39
Basic Health: 9:30 or less
Longevity: 8:30 or less
Resilient Aging: 8:00 or less
Ages 40–49
Basic Health: 10:00 or less
Longevity: 9:00 or less
Resilient Aging: 8:30 or less
Ages 50–59
Basic Health: 11:00 or less
Longevity: 10:00 or less
Resilient Aging: 9:30 or less
Ages 60+
Basic Health: 12:00 or less
Longevity: 11:00 or less
Resilient Aging: 10:00 or less
Can’t run? Try biking:
For a 10-mile bike ride:
Men:
Basic: Under 35 minutes
Good: Under 30 minutes
Excellent: Under 25 minutes
Women:
Basic: Under 40 minutes
Good: Under 34 minutes
Excellent: Under 28 minutes
How to Improve Your Cardio
The good news? You don’t need fancy programming — just do the thing.
Want to get better at a mile run? Run a mile or however long you are capable of 1–2x/week. Same with the 10-mile bike. Focus on recovery, don't go 100% every day, and balance your effort across the week. Use sprints and long distance strategically, not daily.
3. STRENGTH: Can You Move Your Body Powerfully?
I’m a strength coach at heart, so I may be biased, but nothing matches strength training for its ability to improve quality of life, reduce injury risk, and keep you functional for decades.
Instead of focusing on bench press or deadlift numbers — which can be misleading — I prefer bodyweight and functional strength movements: pushups, lunges, and pull-ups/inverted rows.
Push-Up Standards
Men
Basic Health: 10–14 reps
Longevity: 20–25 reps
Resilient Aging: 30+ reps
Women
Basic Health: 5–8 reps
Longevity: 10–15 reps
Resilient Aging: 20+ reps
Push-Up Standards (Kneeling – Women)
Basic Health: 10–14 reps
Longevity: 15–20 reps
Resilient Aging: 25+ reps
Reverse Lunge – 5 Reps Per Leg
Men
Basic Health: Bodyweight only
Longevity: 25–40% of bodyweight
Resilient Aging: 50–70% of bodyweight
Women
Basic Health: Bodyweight only
Longevity: 15–30% of bodyweight
Resilient Aging: 40–50% of bodyweight
Pull-Up Standards
Traditional Pull-Up
Men
Basic Health: 3–5 reps
Longevity: 8–12 reps
Resilient Aging: 15+ reps
Women
Basic Health: 1–3 reps
Longevity: 4–6 reps
Resilient Aging: 8+ reps
Inverted Rows (women)
Basic Health: 6–8 reps
Longevity: 10–12 reps
Resilient Aging: 15+ reps
If you’re not there yet — that’s okay. We all start somewhere. These targets give you something to work toward. And I promise, the strength you build hitting these goals won’t just be visible — you’ll feel it in your joints, posture, and energy.
So… Why Do These Numbers Matter More Than Weight?
Because the scale can’t tell you if you’re:
Strong enough to lift your groceries or grandkids
Fit enough to walk up stairs without feeling like you’re dying
Healthy enough to possibly not need meds to manage things like high cholesterol or blood pressure
Resilient enough to keep aging without feeling old
These metrics tell a much richer story. They show how well you’re doing — inside and out. They’re harder to track than stepping on a scale, but they’re way more honest.
Want Help Getting There?
If you’re ready to start hitting these standards but don’t know where to begin, I’ve got 3 simple options:
Toned in 20 Workouts
20-minute, no-equipment home workouts designed to build the strength standards I just shared. Click HERE to access them.
Free Nutrition Assessment
We hop on a call and figure out what YOU need to start improving your bloodwork and waist size — no cookie-cutter plans. Click HERE to pick a day & time for yours.
1:1 Coaching
The best way to fast-track your progress. I’ll build you a personalized plan that covers all three pillars — strength, cardio, and nutrition — tailored to your lifestyle. Click HERE to apply.
If this post lit a fire in you, that’s the point. Health is too important to be left up to a number on a scale.
Start small. Pick one metric. Make a plan. And go get it.
Because the longer you wait, the harder it gets. But the sooner you start, the faster you change.
Catch you in the next one — but until then, go kick some ass.
