There are seven specific exercises that are widely used as benchmarks for assessing age-related fitness and functional capacity.

Caveats

• The gold-standard Senior Fitness Test (SFT) by Rikli and Jones contains eight tests, not seven, and no authoritative clinical or scientific body recognizes a fixed seven-exercise benchmark battery.
• The sources supporting the claim (Men's Health, YouTube, Eat This Not That) each list entirely different exercises, meaning there is no single standardized set of seven — the number is coincidental across unrelated popular media content.
• The WHO explicitly states that no fixed set of seven benchmark exercises exists for assessing functional capacity in older adults, and professional clinical sources consistently describe batteries of five, six, or eight assessments.