Broad Jump by Age: The Power Test Most Adults Skip
The average standing broad jump is about 5.5 to 6.5 feet for men in their 30s, 5 to 6 feet in their 40s and 4.3 to 5.4 feet in their 50s. For women it's about 4 to 5 feet in their 30s, 3.6 to 4.6 feet in their 40s and 3.2 to 4 feet in their 50s. It's one of the simplest tests of lower-body power, and power is the part of fitness most adults lose first.
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Average broad jump by age
These are typical ranges for untrained to moderately active adults.
Men
20 to 29: 72 to 84 inches (6 to 7 feet)
30 to 39: 65 to 78 inches (5 ft 5 in to 6 ft 6 in)
40 to 49: 58 to 72 inches (4 ft 10 in to 6 ft)
50 to 59: 52 to 65 inches (4 ft 4 in to 5 ft 5 in)
60 and up: 45 to 58 inches (3 ft 9 in to 4 ft 10 in)
Women
20 to 29: 54 to 65 inches (4 ft 6 in to 5 ft 5 in)
30 to 39: 49 to 60 inches (4 ft 1 in to 5 ft)
40 to 49: 43 to 55 inches (3 ft 7 in to 4 ft 7 in)
50 to 59: 38 to 49 inches (3 ft 2 in to 4 ft 1 in)
60 and up: 32 to 43 inches (2 ft 8 in to 3 ft 7 in)
Above the top of your range is good. A foot or more above it is excellent.
Why the broad jump matters after 40
Most people think of fitness as strength or cardio. Power, meaning how fast you can produce force, gets forgotten. It also tends to fade faster than strength as you age, because fast-twitch muscle fibers shrink first if you don't use them.
You feel the loss of power in everyday life before you notice it in the gym. It's the difference between catching yourself when you trip and hitting the ground. It's sprinting after a kid, jumping up a curb or getting up a flight of stairs two at a time.
The broad jump measures it in about 10 seconds, with no equipment but a tape measure.
How to do the broad jump test
Warm up. Five minutes of easy movement, a few squats and a couple of practice jumps at half effort.
Stand behind a line, feet about shoulder-width apart.
Swing your arms back, bend your knees, then jump forward as far as you can.
Land on both feet and hold the landing. If you fall back, it doesn't count.
Measure from the line to the back of your nearest heel.
Take your best of three.
If you haven't jumped in years, keep the first session easy. Your tendons need a few weeks to get used to it again.
How to improve your broad jump
Jump a little, often. Two or three sets of 3 to 5 broad jumps, twice a week. Quality over quantity.
Get stronger legs. Squats, lunges and deadlifts raise your ceiling.
Use your arms. A big arm swing can add several inches on its own.
Practice landing. Soft knees, hips back. Good landings keep you jumping for years.
Re-test every two weeks. Power improves steadily with practice.
How the broad jump fits into your Athletic Age
The broad jump is one of the power benchmarks in The Weekly Combine, and power is one of the four pillars of your Athletic Age.
It's often the pillar that surprises people most. Plenty of fit, strong adults find their power score is the one making their Athletic Age older. The good news is that it's also one of the fastest to improve once you start training it.
Every week you get four benchmarks, one each for strength, power, endurance and mobility, with targets set for your age and sex. Your best result counts, so take another shot later in the week. And put it on the board for your crew. Nothing settles an argument like a tape measure.
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FAQ
What is a good broad jump for a 40-year-old man?
About 5 to 6 feet is typical. Over 6 feet is good, and 7 feet or more is excellent for a man in his 40s.
What is the average broad jump for a woman?
About 4 to 5 feet for women in their 30s, and 3.5 to 4.5 feet for women in their 40s.
Is the broad jump a good test of fitness?
Yes. It's one of the best simple tests of lower-body power, which declines faster with age than strength does.
Is the broad jump safe after 50?
For most healthy adults, yes, if you warm up and build up gradually. Start with half-effort jumps and stop if you feel pain in your knees, hips or Achilles.
Jump in
Grab a tape measure and see how far you can go. Then find out what your power says about your Athletic Age.