How Fit Are You? Try Quick Fitness Tests
Think you’re fit? These 7 simple fitness tests reveal the truth. Try them now and boost strength, endurance, and health.
Alright, let's cut to the chase. If you've ever wondered whether your fitness game is strong or if you're just deluding yourself with those occasional walks to the fridge, I've got seven simple tests for you that will spill the beans.
⑴ → 20 Full Push-Ups: The Upper Body Truth Serum
Push-ups are the unsung heroes of fitness. They don't lie. Here's how you stack up:
Males:
20-39 years: Excellent (40+ reps), Good (25-39 reps), Average (15-24 reps)
40-59 years: Excellent (30+ reps), Good (15-29 reps), Average (10-14 reps)
60+ years: Excellent (20+ reps), Good (10-19 reps), Average (5-9 reps)
Females:
20-39 years: Excellent (30+ reps), Good (15-24 reps), Average (10-14 reps)
40-59 years: Excellent (20+ reps), Good (10-19 reps), Average (5-9 reps)
60+ years: Excellent (15+ reps), Good (5-12 reps), Average (2-4 reps)
⑵ → 10-Minute Mile: The Cardio Litmus Test
Running a mile in under 10 minutes—it sounds simple until you try it. Here's the scoreboard:
Males:
20-39 years: Excellent (<5:50), Good (5:50-7:50), Average (7:50-9:20)
40-59 years: Excellent (<6:35), Good (6:35-8:05), Average (8:05-9:50)
60+ years: Excellent (<7:20), Good (7:20-8:50), Average (8:50-10:50)
Females:
20-39 years: Excellent (<6:10), Good (6:10-8:10), Average (8:10-9:40)
40-59 years: Excellent (<7:00), Good (7:00-8:30), Average (8:30-10:15)
60+ years: Excellent (<7:50), Good (7:50-9:20), Average (9:20-11:20)
⑶ → 1-Minute Dead Hang: The Grip of Reality
Grip strength is a sneaky indicator of overall health. Can you hold on for a minute? Here's the deal:
Males:
20-39 years: Excellent (>100 seconds), Good (70-100 seconds), Average (40-70 seconds)
40-59 years: Excellent (>80 seconds), Good (50-80 seconds), Average (30-50 seconds)
60+ years: Excellent (>60 seconds), Good (35-60 seconds), Average (20-35 seconds)
Females:
20-39 years: Excellent (>80 seconds), Good (50-80 seconds), Average (30-50 seconds)
40-59 years: Excellent (>60 seconds), Good (35-60 seconds), Average (20-35 seconds)
60+ years: Excellent (>40 seconds), Good (25-40 seconds), Average (15-25 seconds)
⑷ → 60-Second Plank: The Core of the Matter
Your core is the foundation of everything. Can you hold a plank for a minute without collapsing? Here's the benchmark:
Males:
20-39 years: Excellent (3+ minutes), Good (2-3 minutes), Average (1-2 minutes)
40-59 years: Excellent (2.5+ minutes), Good (1.5-2.5 minutes), Average (45-90 seconds)
60+ years: Excellent (2+ minutes), Good (1-2 minutes), Average (30-60 seconds)
Females:
20-39 years: Excellent (2.5+ minutes), Good (1.5-2.5 minutes), Average (45-90 seconds)
40-59 years: Excellent (2+ minutes), Good (1-2 minutes), Average (30-60 seconds)
60+ years: Excellent (1.5+ minutes), Good (45-90 seconds), Average (15-45 seconds)
⑸ → 0.46 Waist-to-Height Ratio: The Body Composition Crystal Ball
This one's a bit different. It's not about strength but about health. Measure your waist and divide by your height. Aim for 0.46 or less:
Males:
20-39 years: Optimal (<0.43), Healthy (0.43-0.48), Moderate (0.49-0.54), High (0.55+)
40-59 years: Optimal (<0.45), Healthy (0.45-0.50), Moderate (0.51-0.57), High (0.58+)
60+ years: Optimal (<0.47), Healthy (0.47-0.52), Moderate (0.53-0.59), High (0.60+)
Females:
20-39 years: Optimal (<0.41), Healthy (0.41-0.46), Moderate (0.47-0.52), High (0.53+)
40-59 years: Optimal (<0.43), Healthy (0.43-0.48), Moderate (0.49-0.55), High (0.56+)
60+ years: Optimal (<0.45), Healthy (0.45-0.50), Moderate (0.51-0.57), High (0.58+)
⑹ → 6 Full Pull-Ups: The Back and Arm Reality Check
Pull-ups are the gold standard. Can you do six without cheating? Here's how you measure up:
Males:
20-39 years: Excellent (14+ reps), Good (9-13 reps), Average (5-8 reps)
40-59 years: Excellent (10+ reps), Good (6-9 reps), Average (3-5 reps)
60+ years: Excellent (6+ reps), Good (4-5 reps), Average (1-3 reps)
Females:
20-39 years: Excellent (10+ reps), Good (6-9 reps), Average (3-5 reps)
40-59 years: Excellent (7+ reps), Good (4-6 reps), Average (1-3 reps)
60+ years: Excellent (4+ reps), Good (2-3 reps), Average (0-1 reps)
⑺ → 25 Bodyweight Squats: The Leg Strength Litmus Test
Squats are the foundation of lower body strength, and AI can help you perfect your form. Can you knock out 25 with ease? Here's the score:
Males:
Excellent (50+ reps), Good (35-49 reps), Average (20-34 reps), Needs Work (<20 reps)
Females:
Excellent (45+ reps), Good (30-44 reps), Average (15-29 reps), Needs Work (<15 reps)
So, go test yourself. Be honest. Fitness isn't just about looking good—it's about feeling good, performing better, and living longer. And with you fitness journey, you're not just working out; you're optimizing your life.