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At Home Workouts For Women

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At Home Fitness Test

Assess your progress and measure your strength, endurance, and flexibility with our 15 minute at home fitness test for women. https://www.spotebi.com/fitness-tips/at-home-fitness-test/

A fitness test is a measurement of strength, endurance, and flexibility. Once you start exercising and eating healthy your body transforms, and scales are usually the go-to tools to measure those changes. But scales don’t tell the whole story, they can only tell you how much weight you’ve lost or gained. This at home fitness test is aimed at healthy adult women and it’s designed to track your body changes properly and assess the real progress you are making!

1. UPPER BODY STRENGTH TEST

Place your knees on the floor, position the hands below the shoulders and cross your feet. Start bending the elbows until your chest almost touches the floor and then push back to the starting position. Do as many knee push ups as you can in 1 minute, and then use the chart below to find out how you rate.

Upper body strength test.

Age 20 – 29
30 – 39
40 – 49
50 – 59
60+
Excellent
> 49 > 40 > 35 > 30 > 20
Above Average
34 – 48 25 – 39 20 – 34 15 – 29 5 – 19
Average
17 – 33 12 – 24 8 – 19 6 – 14 3 – 4
Below Average
7 – 16 5 – 11 4 – 7 3 – 5 2
Poor
< 6 < 4 < 3 < 2 < 1

2. CORE STRENGTH TEST

Get into a push up position, with your elbows under your shoulders and your feet hip width apart. Bend your elbows and rest your weight on your forearms and on your toes, while keeping your body in a straight line. Hold for as long as possible.

Core strength test.

Excellent Average
Poor
> 60 sec 30 – 60 sec < 30 sec

3. LOWER BODY STRENGTH TEST

Stand up with your feet shoulder-width apart. Bend your knees, press your hips back and stop the movement once the hip joint is slightly lower than the knees. Press your heels into the floor to return to the initial position. Do as many bodyweight squats as you can in 1 minute.

Lower body strength test.

Age 20 – 29
30 – 39
40 – 49
50 – 59
60+
Excellent
> 29 > 26 > 23 > 20 > 17
Above Average
24 – 28 21 – 25 18 – 22 15 – 19 12 – 16
Average
21 – 23 18 – 20 15 – 17 12 – 14 9 – 11
Below Average
19 – 20 16 – 17 13 – 14 10 – 11 7 – 8
Poor
< 18 < 15 < 12 < 9 < 6

Assess your progress and measure your strength, endurance, and flexibility with our 15 minute at home fitness test for women. https://www.spotebi.com/fitness-tips/at-home-fitness-test/

Write down your results on our free template and keep track of your fitness progress!

Fitness Test Results Chart

4. AEROBIC ENDURANCE TEST

Place a box or a step in front of you and step onto the box with your left foot followed by the right. Step down and then step back up, this time starting with your right foot. Keep alternating feet for 3 minutes and maintain a steady pace. Once the time is up, immediately take your pulse for one minute.

Step up Harvard test.

Age 18 – 25
26 – 35
36 – 45
46 – 55
56 – 65
65+
Excellent
< 81 < 80 < 84 < 91 < 92 < 92
Above Average
82 – 103 81 – 103 85 – 106 92 – 112 93 – 112 93 – 115
Average
104 – 110 104 – 110 107 – 112 113 – 118 113 – 118 116 – 121
Below Average
111 – 121 111 – 121 113 – 123 119 – 125 119 – 128 122 – 127
Poor
> 122 > 122 > 124 > 126 > 129 > 128

5. FLEXIBILITY TEST

Place a box on the floor with a ruler on top and sit with your legs extended and your feet flexed. Press the soles of the feet against the box, place one hand on top of the other and then slowly reach forward without bending the knees. Measure how far you can reach, knowing that the edge of the box represents zero flexibility. This means that if you can’t reach the box your flexibility score will be negative, but if you go past the edge of the box the score will be positive.

Seat and reach flexibility test.

Flexibility Excellent
Above average
Average
Below average
Poor
cm
> 21 11 – 20 1 – 10 0 – -14 < -15
inches
> 8 5 – 7 0.5 – 4 0 – -4 < -6
FITNESS TEST TIMER

Start the fitness test with a 10 minute warm up routine and rest between each exercise until you are fully recovered. To evaluate your progress, repeat this test every 3 to 4 weeks.

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