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