Tag Archives: fitness assessment

Fitness Tests You Can Do At Home

Evaluating your fitness is a great tool to use to keep you motivated and moving forward.  Fitness tests should be a part of your routine.  Whether you’re a gym member or not you can incorporate fitness tests as part of your regime.

Why Are Fitness Tests Important?

Here are some of the benefits:

  • It makes you aware of your strengths and weaknesses so you know what you need to work on to create balance in your body.
  • Monitors your progress which shows you how well your workout program is working (or not working).
  • Lets you know when you need to change up your fitness routine. If you’re not seeing any new progress it’s time to switch things up.

Fitness Tests You Can Do At Home

Not everyone wants to spend the money on a fitness assessment done at a gym so here are some you can do at home.  Be sure to keep a fitness journal to record your results and mark it on your calendar to make sure you’re doing them regularly.  Schedule them for every 6-8 weeks.

  1. For muscular strength and endurance: Pushup Test

Perform as many pushups as you can in 1 minute.  Men should do these from their toes, women have the option of doing them from their knees.  When the timer starts lower yourself until your chest is about 3 inches from the floor.  Perform as many as you can in a minute – if you need to take a rest you have to hold the ‘up’ position while resting.

Ratings for Men, based on Age
 20-29  30-39  40-49  50-59  60+
 Excellent  > 54  > 44 > 39 > 34  > 29
 Good  45-54  35-44  30-39  25-34  20-29
 Average  35-44  24-34  20-29  15-24  10-19
 Poor  20-34  15-24  12-19  8-14  5-9
 Very Poor  < 20  < 15  < 12  < 8  < 5
Ratings for Women, based on Age
20-29 30-39 40-49 50-59 60+
Excellent >36 >37 >31 >25 >23
Good 30-36 30-37 25-31 21-25 19-23
Average 12-22 10-21 8-17 7-14 5-12
Poor 2-6 1-4 1-3 1-2 1
Very Poor 0-1 0 0 0 0

 

  1. For abdominal strength and endurance: Crunch Test

This is a regular crunch but there are guidelines.  Lie on your back with your knees bent and heels about 18 inches from your butt.  Place your arms at your sides, palms down, finger tips by your hips.  Measure 6 inches from your fingertips and place a marker there.   Keeping your hands on the floor do a crunch and let your fingertips slide along the floor until they reach the marker.  Return to start position.  This is 1 rep.  Do as many as you can in 1 minute and record the number.  Only count the ones where your fingertips actually touch the marker.

 

Ratings for Men, Based on Age
Rating < 35 years 35-44 years > 45 years
Excellent 60 50 40
Good 45 40 25
Marginal 30 25 15
Needs Work 15 10 5

Ratings for Women, Based on Age

Rating < 35 years 35-44 years > 45 years
Excellent 50 40 30
Good 40 25 15
Marginal 25 15 10
Needs Work 10 6 4

 

  1. For Aerobic Fitness: 3 Minute Step Ups

You’ll need a 12 inch step/bench that’s sturdy.  Stand facing the step/bench and set a metronome to 96 beats/minute (if you don’t have a metronome download an app).  Start the clock and step up, up, down, down on the beat (96 bpm).  You can rest when needed but stay standing.  Once the 3 minutes are up, sit down immediately on the  step/bench and count your pulse for 1 full minute.

 

Ratings for Men, Based on Age
18-25 26-35 36-45 46-55 56-65 65+
Excellent 50-76 51-76 49-76 56-82 60-77 59-81
Good 79-84 79-85 80-88 87-93 86-94 87-92
Above Average 88-93 88-94 92-88 95-101 97-100 94-102
Average 95-100 96-102 100-105 103-111 103-109 104-110
Below Average 102-107 104-110 108-113 113-119 111-117 114-118
Poor 111-119 114-121 116-124 121-126 119-128 121-126
Very Poor 124-157 126-161 130-163 131-159 131-154 130-151
Ratings for Women, Based on Age
18-25 26-35 36-45 46-55 56-65 65+
Excellent 52-81 58-80 51-84 63-91 60-92 70-92
Good 85-93 85-92 89-96 95-101 97-103 96-101
Above Average 96-102 95-101 100-104 104-110 106-111 104-111
Average 104-110 104-110 107-112 113-118 113-118 116-121
Below Average 113-120 113-119 115-120 120-124 119-127 123-126
Poor 122-131 122-129 124-132 126-132 129-135 128-133
Very Poor 135-169 134-171 137-169 137-171 141-174 135-155

 

  1. Don’t like the step up test? You can do the 1 Mile Walk Test instead.

Don’t attempt this test if you aren’t routinely walking 15-20 minutes several times per week.  Do not perform this on a treadmill as your results will be skewed.  Make sure you’ve measured out 1 mile and before you start the test be sure to warm up by walking slowly for 3-5 minutes.  Once you’re warmed up start your timer and walk your 1 mile as quickly as possible.  Note your time.

 

Ratings for Men, Based on Age
Age 20-29 30-39 40-49 50-59 60-69 70+
Excellent <11:54 <12:24 <12:54 <13:24 <14:06 <15:06
Good 11:54-13:00 12:24-13:30 12:54-14:00 13:24-14:24 14:06-15:12 15:06-15:48
Average 13:01-13:42 13:31-14:12 14:01-14:42 14:25-15:12 15:13-16:18 15:49-18:48
Fair 13:43-14:30 14:13-15:00 14:43-15:30 15:13-16:30 16:19-17:18 18:49-20:18
Poor >14:30 >15:00 >15:30 >16:30 >17:18 >20:18

Ratings for Women, Based on Age

Age 20-29 30-39 40-49 50-59 60-69 70+
Excellent <13:12 <13:42 <14:12 <14:42 <15:06 <18:18
Good 13:12-14:06 13:42-14:36 14:12-15:06 14:42-15:36 15:06-16:18 18:18-20:00
Average 14:07-15:06 14:37-15:36 15:07-16:06 15:37-17:00 16:19-17:30 20:01-21:48
Fair 15:07-16:30 15:37-17:00 16:07-17:30 17:01-18:06 17:31-19:12 21:49-24:06
Poor >16:30 >17:00 >17:30 >18:06 >19:12 >24:06

 

Time For Your Test!

Regular fitness tests are a great way to keep yourself motivated and prevent yourself from wasting your time spinning your wheels.  Numbers don’t lie and what you can learn from them will go a long way to improving your health and fitness.