Here are tests for men and women to help test your level of fitness, identify a baseline for goal setting, and to help measure progress.
Women’s Fitness Test
Test #1: Plank > Core Stability
· Tools - Long wooden dowel or broom handle
· Rules –
o Assume a basic plank with weight resting on forearms and toes.
o Have a partner place the dowel on back. It should make contact with the back of head, between shoulder blades, and tail bone.
o Hold plank without breaking contact with dowel
Pass. Hold plank for 60 sec
LifeFit. Hold plank for 60 sec with feet elevated on bench for 60 sec (no dowel)
SuperFit. Hold plank for 60 sec with arms extended
Test #2: Overhead Squat > Core Stability and Mobility
· Tools – long wooden dowel or broom handle, 25 pound straight bar
· Rules –
o Feet shoulder width apart
o Dowel or barbell straight above head with hands wide (1 ½ times shoulder)
o Elbows locked
o Push hips back and lower self into a squat keeping dowel directly above head
o Keep knees over toes and heels on floor
o Keep back straight and don’t lean forward or pull knees inward
o Must maintain perfect form!
Pass. Can bend knees more than 90 degrees, but only if heels come off floor.
LifeFit. Can do a full squat with heels on floor and not leaning forward.
SuperFit. Can do a full squat using perfect form with a 25 lb straight bar
Test #3: Leg Press > Lower Body Strength
· Tools – Leg Press Machine
· Rules –
o Load the machine with desired weight
o Release the safety and lower weight
o Lower weight till legs at 90 degrees or better
o Push straight back up
o Must maintain perfect form!
Pass. Lift 1 to 1 ¼ times body weight
LifeFit. Lift 1 ¼ to 1 ½ times body weight
SuperFit. Lift more than 1 ½ times body weight
Test #4: Standing Broad Jump> Lower Body Strength & Power
· Tools – Tape measure
· Rules –
o Stand with tips of toes behind line on ground and feet slightly less than shoulder width
o Swing arms back as you crouch and then forward and jump as far as you can
o Land on both feet
Pass. 5 to 6 feet
LifeFit. 6 to 7 feet
SuperFit. More than 7 feet
Test #5: Dips > Upper Body
· Tools – Dip Machine or Apparatus
· Rules –
o Raise yourself up off the stand with arms at your side and locked
o Lower yourself till chest touches the machine/stand
o Push back up till arms lock
o Repeat
Pass. 3 to 7 reps
LifeFit. 8 to 10 reps
SuperFit. Over 10 reps
Test #6: Pushup > Whole Body
· Tools – None
· Rules –
o Assume pushup position with hands directly below shoulders and feet hip width apart
o Rest weight on hand and toes and keep body in straight line
o Lower body until chest is ~1 inch above the floor
o Pause for 1 second (this is essential)
o Return to starting position
o Do as many as possible maintaining strict form
Pass. 8 to 19 reps
LifeFit. 20 to 32 reps
SuperFit. 33+ reps
Test #7: 1 Mile Run> Cardio
· Tools – Treadmill (elevate 2 degrees if using), track or 1 mile course, stopwatch
· Rules –
o Warm-up
o Take-off
Pass. 10 to 13 minutes
LifeFit. 7 to 9 minutes
SuperFit. Under 7 minutes
Men’s Fitness Test
Test #1: Plank > Core Stability
· Tools - Long wooden dowel or broom handle
· Rules –
o Assume a basic plank with weight resting on forearms and toes.
o Have a partner place the dowel on back. It should make contact with the back of head, between shoulder blades, and tail bone.
o Hold plank without breaking contact with dowel
Pass. Hold plank for 60 sec
LifeFit. Hold plank for 60 sec with feet elevated on bench for 60 sec (no dowel)
Men’s Health (MH) Fit. Hold plank for 60 sec with arms extended
Test #2: Overhead Squat > Core Stability and Mobility
· Tools – long wooden dowel or broom handle, 45 pound barbell
· Rules –
o Feet shoulder width apart
o Dowel or barbell straight above head with hands wide (1 ½ times shoulder)
o Elbows locked
o Push hips back and lower self into a squat keeping dowel directly above head
o Keep knees over toes and heels on floor
o Keep back straight and don’t lean forward or pull knees inward
o Must maintain perfect form!
Pass. Can bend knees more than 90 degrees, but only if heels come off floor.
LifeFit. Can do a full squat with heels on floor and not leaning forward.
MH Fit. Can do a full squat using perfect form with a 45 lb barbell.
Test #3: Deadlift > Lower Body Strength
· Tools – 45 pound barbell and weights
· Rules –
o Stand over bar with feet shoulder width apart
o Bend at hips and knees, grab bar overhand with hands just outside legs
o Roll up to shins
o Push hips back, flatten back, and tighten entire body from feet to hands
o Pull the bar straight up until standing upright with bar against thighs
o Lower to the floor keeping as close to body as possible
o Must maintain perfect form!
Pass. Lift 1 to 1 ¼ times body weight
LifeFit. Lift 1 ¼ to 1 ½ times body weight
MH Fit. Lift more than 1 ½ times body weight
Test #4: Standing Broad Jump> Lower Body Strength & Power
· Tools – Tape measure
· Rules –
o Stand with tips of toes behind line on ground and feet slightly less than shoulder width
o Swing arms back as you crouch and then forward and jump as far as you can
o Land on both feet
Pass. 6 to 7 feet
LifeFit. 7 to 8 feet
MH Fit. More than 8 feet
Test #5: Chin-ups > Upper Body
· Tools – Chin-up bar
· Rules –
o Grad the bar using a shoulder width, underhand grip
o Hang at arm’s length
o Pull chest up to bar
o Pause for 1 second
o Slowly lower body back to starting position
o Repeat
o Rep only counts if started from dead hang
Pass. 3 to 7 reps
LifeFit. 8 to 10 reps
MH Fit. Over 10 reps
Test #6: Pushup > Whole Body
· Tools – None
· Rules –
o Assume pushup position with hands directly below shoulders and feet hip width apart
o Rest weight on hand and toes and keep body in straight line
o Lower body until chest is ~1 inch above the floor
o Pause for 1 second (this is essential)
o Return to starting position
o Do as many as possible maintaining strict form
Pass. 16 to 29 reps
LifeFit. 30 to 44 reps
MH Fit. 45+ reps
Test #7: 1 Mile Run> Cardio
· Tools – Treadmill (elevate 2 degrees if using), track or 1 mile course, stopwatch
· Rules –
o Warm-up
o Take-off
Pass. 9 to 12 minutes
LifeFit. 6 to 9 minutes
MH Fit. Under 6 minutes
The men's test I pulled out of Men's Health Magazine. The women's test I just took the men's test and modified it based on my experience.
Please feel free to share how the work for you!
