At-Home Fitness Test

A fitness test is a measurement of strength, endurance, and flexibility. 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!

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.

Fitness Test Interval 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.

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

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 your toes. Keep your body in a straight line and hold for as long as possible.

excellent	average	poor
> 60 sec	30 – 60 sec	< 30 sec

excellent	> 60 sec
average	30 – 60 sec
poor	< 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

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 fitness test results on our free template, and keep track of your progress!

Fitness Test Results Chart

4. Aerobic Endurance Fitness Test

Place a box or a step in front of you. Step onto the box with your left foot first. 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

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 Fitness Test

Place a box on the floor with a ruler on top. 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. If you can’t reach the box, your flexibility score will be negative, but if you go past the edge of the box, then your 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

flexibility	cm	inches
excellent	> 21	> 8
above average	11 – 20	5 – 7
average	1 – 10	0.5 – 4
below average	0 – -14	0 – -4
poor	< -15	< -6