A password will be e-mailed to you.

How To Do Your Own Fitness Tests And See How You Stack Up Against The General Population

So you want to do a little bit more than your traditional weight loss and  muscle strength.

You want to know how your fitness and muscle endurance stacks up against the general population.

You also want a simple way to do this at home, on your own. It’s also the perfect way to measure your progress consistently. To regularly see how you compare to yourself and not others.

Well, the good news is, with a little bit of self-motivation. You can and I am going to show you exactly how.

do your own fitness tests

How To Do Your Own Fitness Tests And See How You Stack Up Against The General Population

First of all, let’s take the time to acknowledge there are different types of fitness tests that you can do and they are all important for various reasons. I have also not included every single fitness test.

Fitness testing is broken down by the following types:

✔️ Muscle Strength – measures the amount of force a muscle can exert at one time
✔️ Muscle Endurance – measures the length of time a muscle group can contract/exert force before it fatigues
✔️ Cardiovascular Endurance – measures how efficiently your heart and lungs work together to supply oxygen and energy to your body during exercise
✔️ Flexibility – measures the range of motion of joints in the body, important to assess weakness, injury and muscle weakness.

Just like any science experiment, you need some requirements in an attempt to eliminate human error as much as possible. Acknowledging that human error can play a part and that these results are a general guide, but like the scales, still work well.

Before we get started, I do want to cover why you should be doing fitness testing as a form of measurement when it comes to reviewing your fitness and health progress. The list includes:

✔️  To determine health condition, risks or limitations
✔️ To asses a starting point in fitness levels and intensity areas that may need work
✔️ Top identify appropriate and suitable training options to get fit
✔️ To establish consistent methods to record and track progress and success to increase adhere to exercise.

So, let’s get started.

* Please ensure you complete a 5 – 10 minute appropriate (and related) warmup before completing any of the below fitness tests.

MUSCLE STRENGTH

Purpose is to either monitor effectiveness of a strength program, assess degree of recovery from an injury or to develop a performance profile so that weaknesses can be identified.

I don’t personally record my own 1RM for various exercises. Purely knowing what weights I do in a hypertrophy set is enough for me. It is not as relevant or important with all the endurance sports and activities that I do (snow

So I am going to go ahead and refer you to a very thorough article that I would use should I choose to record my 1RM without a trainer present.

https://www.bodybuilding.com/fun/how-to-test-your-one-rep-max.html

MUSCLE ENDURANCE

Purpose is the measure the ability of the muscles to endure continual contractions for extended periods of time without undue fatigue.

Dynamic testing is listed below. Dynamic testing assesses the number of contractions against a specific resistance for a set period of time. The variation to this is isometric testing which is a static contraction for a prolonged period of time.

Muscle endurance is important for many sporting activities in which specific muscle groups must contract repeatedly to perform the skill. If the muscle group tires, the ability to continue to perform the skill will be adversely affected.

1. Sit Ups Test

> How many sit ups can you do in 1 min.

Aim to ensure the following for consistency each time:

> Elbow touch thighs
> Feet under weights or shelf
> Whole body and head touch the floor in between repitions.

Anytime you lack consistency in movement throughout the test then it marks the completion of the test and that is your final number. You don’t get to rest if you need it.

Rankings:Do Your Own Fitness Tests

Variation

> Plank Hold – how long can you hold a plank for.

Rankings:

Do Your Own Fitness Tests

2. Squats Test

> How many squats can you do in 1 min.

Aim to ensure the following for consistency each time:

> Butt must lightly touch bench or chair.
> Use same height every time.
> Ensure you stand right up in between each squat touch

Anytime you lack consistency in movement throughout the test then it marks the completion of the test and that is your final number. You don’t get to rest if you need it.

Please note that the below rankings are not formal rankings collected from a research paper or pervious studies. They are found from research online.

Rankings:

Do Your Own Fitness TestsDo Your Own Fitness Tests

Variation:

> Wall Sit – how long can you hold a wall sit for.

3. Push Ups Test

> How many push ups can you do in 1 min.

Aim to ensure the following for consistency each time:
> Let nose touch book or object underneath face.
> Choose knees or toes and stick with it (don’t change in between).
> Ensure shoulders are over wrists (not face) – your eyes should be looking past your fingers tips when looking straight down.

Anytime you lack consistency in movement throughout the test then it marks the completion of the test and that is your final number. You don’t get to rest if you need it.

Rankings (column D indicates “modified” or “knees”):

Do Your Own Fitness Tests

4. Flexed Arm Hang Test

Measuring how long can you hold your body up with the chin above the bar. More specifically to assess the muscular endurance of the elbow flexors and shoulder extensions.

Aim to ensure the following for consistency each time:

> Supernated girl (palms facing toward you).
> Ensure chin stays above the bar if chin drops time ends.
> Timer does not start until chin is above bar
> Legs straight, not crossed (hips and knees extended).

Anytime you lack consistency in movement throughout the test then it marks the completion of the test and that is your final number. You don’t get to rest if you need it.

Rankings:Do Your Own Fitness Tests

CARDIOVASCULAR

1. Harvard Step Test

Measuring your body’s ability to recover after strenuous exercise. Hint: the faster the recovery the better

The test is run for 5 minutes, in which you will step on and off a step for the duration. Stepping on and off every two seconds for consistency test to test.

I use a metronome app called MetroTimer: Metronome Ϟ by ONYX Apps https://appsto.re/au/9RM0y.i

I set the metronome to 60 and the timing works as follows for each beep:

> On
> On
> Off
> Off

Once the 5 minutes is up, you are required to sit down (recover) and take your heart rate at 5 minutes. Again at 6 minutes and for a third time at 7 minutes.

Calculate the sum of all three heart rates and divide by 30,000. This is your score.

Total sum of 3 resting heart rates / 30,000 = scor

Rankings:Do Your Own Fitness Tests Do Your Own Fitness Tests

2. Sprint Test

Maximum sprint over a set distance. Ensure the distance is the same every time.

3. Endurance Test

Determine run time over 1km. Ensure same path/route every time. A flat surface is ideal, however to is more important you use the same route each time.

FLEXIBILITY TEST

I have written a whole post and put together a video so you can do these tests on your own at home. Instead of re writing them I am going to go ahead and refer you.

How To Determine If Your Flexibility Is Good Or Bad