SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

At-Home Fitness Test

At-Home Fitness Test / @spotebi
Assess your progress and measure your strength, endurance, and flexibility with this 15-minute at-home fitness test for women! https://www.spotebi.com/fitness-tips/at-home-fitness-test/

Looking for an easy and effective way to track your fitness progress? Our at-home fitness test is perfect for you! It’s designed for healthy adult women and provides a comprehensive measure of your strength, endurance, and flexibility.

We understand that staying motivated and tracking your progress can be challenging, especially with traditional tools like scales that only provide limited insight. That’s why we created this fitness test – to give you a complete picture of your progress and keep you motivated on your fitness journey.

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.

Assess your progress and measure your strength, endurance, and flexibility with this 15-minute at-home fitness test for women! https://www.spotebi.com/fitness-tips/at-home-fitness-test/
age20 – 2930 – 3940 – 4950 – 5960+
excellent> 49> 40> 35> 30> 20
above average34 – 4825 – 3920 – 3415 – 295 – 19
average17 – 3312 – 248 – 196 – 143 – 4
below average7 – 165 – 114 – 73 – 52
poor< 6< 4< 3< 2< 1
age20 – 2930 – 3940 – 4950 – 5960+
excellent> 49> 40> 35> 30> 20
above average34 – 4825 – 3920 – 3415 – 295 – 19
average17 – 3312 – 248 – 196 – 143 – 4
below average7 – 165 – 114 – 73 – 52
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.

Assess your progress and measure your strength, endurance, and flexibility with this 15-minute at-home fitness test for women! https://www.spotebi.com/fitness-tips/at-home-fitness-test/
excellentaveragepoor
> 60 sec30 – 60 sec< 30 sec
excellent> 60 sec
average30 – 60 sec
poor< 30 sec
Monthly Membership
Monthly Membership

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.

Assess your progress and measure your strength, endurance, and flexibility with this 15-minute at-home fitness test for women! https://www.spotebi.com/fitness-tips/at-home-fitness-test/
age20 – 2930 – 3940 – 4950 – 5960+
excellent> 29> 26> 23> 20> 17
above average24 – 2821 – 2518 – 2215 – 1912 – 16
average21 – 2318 – 2015 – 1712 – 149 – 11
below average19 – 2016 – 1713 – 1410 – 117 – 8
poor< 18< 15< 12< 9< 6
age20 – 2930 – 3940 – 4950 – 5960+
excellent> 29> 26> 23> 20> 17
above average24 – 2821 – 2518 – 2215 – 1912 – 16
average21 – 2318 – 2015 – 1712 – 149 – 11
below average19 – 2016 – 1713 – 1410 – 117 – 8
poor< 18< 15< 12< 9< 6
Assess your progress and measure your strength, endurance, and flexibility with this 15-minute at-home fitness test for women! https://www.spotebi.com/fitness-tips/at-home-fitness-test/

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.

Assess your progress and measure your strength, endurance, and flexibility with this 15-minute at-home fitness test for women! https://www.spotebi.com/fitness-tips/at-home-fitness-test/
age18 – 2526 – 3536 – 4546 – 5556 – 6565+
excellent< 81< 80< 84< 91< 92< 92
above average82 – 10381 – 10385 – 10692 – 11293 – 11293 – 115
average104 – 110104 – 110107 – 112113 – 118113 – 118116 – 121
below average111 – 121111 – 121113 – 123119 – 125119 – 128122 – 127
poor> 122> 122> 124> 126> 129> 128
age18 – 2526 – 3536 – 4546 – 5556 – 6565+
excellent< 81< 80< 84< 91< 92< 92
above average82 – 10381 – 10385 – 10692 – 11293 – 11293 – 115
average104 – 110104 – 110107 – 112113 – 118113 – 118116 – 121
below average111 – 121111 – 121113 – 123119 – 125119 – 128122 – 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.

Assess your progress and measure your strength, endurance, and flexibility with this 15-minute at-home fitness test for women! https://www.spotebi.com/fitness-tips/at-home-fitness-test/
flexibilityexcellentabove averageaveragebelow averagepoor
cm> 2111 – 201 – 100 – -14< -15
inches> 85 – 70.5 – 40 – -4< -6
flexibilitycminches
excellent> 21> 8
above average11 – 205 – 7
average1 – 100.5 – 4
below average0 – -140 – -4
poor< -15< -6

Popular Calculators

Calculators

Ideal Weight Calculator

At some point in our lives we all struggle with our weight. Whether you’re underweight or overweight, it’s always …

Calculators

At-Home Fitness Test

A fitness test is a measurement of strength, endurance, and flexibility. Once you start exercising and eating …

Calculators

Calorie Intake & BMR Calculator

The number of calories we burn per day is a combination of our basal metabolic rate (BMR) and our activity level …

New Beginnings Challenge
8-Week Workout Plan
Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Premium Membership

Online Membership Pack

Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

GO PREMIUM

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Date-Sweetened Nut & Seed Granola Recipe / @spotebi

    If staying healthy and fit is at the top of your priority list, then … [Read More...]

    Adobo Shrimp Bowls With Cilantro Lime Dressing Recipe / @spotebi

    Looking for a delicious and healthy meal that's easy to prepare? Look … [Read More...]

    Chocolate Coconut Energy Bites Recipe / @spotebi

    Do you struggle with sweet cravings and find it hard to resist sugary … [Read More...]

    New Beginnings Challenge

    8-Week Workout Plan

    Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!

    START HERE

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved