Measure Your Fitness Level

From my experience as a personal trainer, most guys love a fitness test. It’s a chance to see where they’re at, set a benchmark, and have a point to improve upon in the future. So, I’ve put together a list of fitness tests you can perform with very little equipment at the start of a new exercise program or training plan. The key is to only compete against yourself. Write down the results to record what shape you’re in, and then you have number to beat down the track as your fitness improves.

Upper body strength – The push-up test

• Why - Push-ups target the big muscles in the arms, chest and shoulders.
• The test - Count how many push-ups you can do in 60 seconds. If you struggle to finish, do knee push-ups.
• How - Have your hands shoulder width apart and keep your back straight. One full repetition involves lowering your body till your chest touches the floor, and then raising off the floor till your arms a straight.

Abdominal strength – The one-minute sit-up test

• Why – Strong abdominal muscles support your trunk and spine
• The test – Count how many sit ups you can do in 60 seconds.
• How - Lie face up with knees bent at right angles, and hands on your thighs. Slide your hands up your thighs till your wrists touch your knees. Return to the starting position for one repetition.

Explosive power – The vertical jump

• Why – A good measure of leg strength, and your ability to jump (which is important for running and participation in sports)
• The test – The vertical jump measures how high you can jump from a standing start.
• How – Using some chalk or a wet finger, stand beside a wall and mark the highest point you can reach while your feet are flat (no tippy-toes). Squat down and jump up as high as possible, marking the wall at the peak of your jump. Measure the distance between the two marks. Make three attempts, and write down your best result.

Aerobic fitness – The 3 kilometer time trial

• Why - Aerobic fitness (also called cardiovascular fitness) is a measure of your stamina and endurance, and the efficiency of your heart and lungs.
• The test – Walk or run a 3 kilometer course as fast as you can (within reason).
• How – Map out a 3 kilometer course using your car odometer, making note of the course so you can repeat it again in the future. You can also perform this test on a treadmill. Make note of the time it takes to walk, walk/jog or run the three kilometers. Be sure to warm up first, and cool down afterwards.

A word of warning – It would be wise to have a physical examination with your doctor before completing a fitness assessment, especially if you have not exercised for several months, or if you have a family history of heart disease.

Do you enjoy fitness tests? How did you measure up in the tests listed above? Feel free to list your results in the comments section below.