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30 Days To A Healthier, More “Fitter” You Series! (Test Your Fitness Level)

crunchEarlier this week, we talked about the three levels of exercise intensity to help you understand the difference.

Today I am going to provide a way to test your current level of fitness to help determine where you stand.

Disclaimer: These tests are NOT recommended if you have a history of lower-back problems or any type of injury. Refer to the health and fitness questionnaire  and always consult a qualified medical professional before beginning any new exercise program.

These four fitness tests will help you to determine your current level of fitness and provide you with a way of measuring your progress over the next weeks and months. 

Even if you score very low in all categories this is simply a place to start. Over time you will gradually build your strength and endurance.

Measuring Your Abdominal Strength: 

The strength of your abdominal muscles is usually measured by a crunch test.

Count how many crunches you can do consecutively without resting.  

CRUNCH TEST – MEN 

Age: Under 35 36 – 45 Over 45
Excellent 60 50 40
Good 45 40 25
Marginal 30 25 15
Needs Work 15 10 5

 CRUNCH TEST – WOMEN 

Age: Under 35 36 – 45 Over 45
Excellent 50 40 30
Good 40 25 15
Marginal 25 15 10
Needs Work 10 6 4

 Measuring Your Upper Body Strength:

Count how many push-ups you can do without stopping or losing good form for one minute.  For this test, men do military push-ups, with their legs out straight and toes on the floor.  

Women do modified push-ups, with their knees bend and feet off the floor.  Lower your entire body at once until your upper arms are parallel to the floor.  Pull your abdominals in to prevent your back from sagging. 

PUSH-UP TEST  – MEN 

Age: 20 – 29 30 – 39 40 – 49 50 – 5 60 +
Excellent 55+ 45 + 40 + 35 + 30 +
Good 45 – 54 35 – 44 30 – 39 25 – 34 20 – 29
Average 35 – 44 25 – 34 20 – 29 15 – 24 10 – 19
Fair 20 – 34 15 – 24 12 – 19 8 – 14 5 – 9
Low 0 – 19 0 – 14 0 – 11 0 – 7 0 – 4

 PUSH-UP TEST – WOMEN 

Age: 20 – 29 30 – 39 40 – 49 50 – 5 60 +
Excellent 49+ 40 + 35 + 30 + 20 +
Good 34 – 48 25 – 39 20 – 34 15 – 29 5 – 19
Average 17 – 33 12 – 24 8 – 19 6 – 14 3 – 4
Fair 6 – 16 4 – 11 3 – 7 2 -5 1 – 2
Low 0 – 5 0 – 3 0 – 2 0 – 1 0

Measuring Your Lower Body Strength:

Slide down a wall until your thighs are parallel to the floor and hold the position for as long as you can. (If you cannot slide all the way down, go as far as you can.)

WALL SQUAT – MEN AND WOMEN 

Excellent Hold for 90 seconds
Good Hold for 60 seconds
Fair Hold 30 seconds
Poor Hold less than 30 seconds
   

Measuring Your Cardiovascular Fitness:

Preparation:

You will need the following –

  • 12 inch high sturdy bench
  • Stop watch, watch, or clock with second hand 

Procedure:

  • Step up and down on the bench for three minutes
  • After the three minutes of stepping, sit down and within 5 seconds count your radial pulse for one minute.
  • Your radial artery is located on the (thumb side) of your forearm near the wrist. 
  • Refer to the table for your cardiovascular fitness rating 

 STEP TEST – MEN AND WOMEN

Post-Exercise 1 Minute Heart Rate (beats/minute)

Age: Gender

18 – 25 Male

18– 25 Female

26 – 35 Male

26-35 Female

36-45 Male

36-45 Female

Excellent

50-76

52-81

51-76

58-80

49-76

51-84

Good

79-84

85-93

79-85

85-92

80-88

89-96

Above Average

88-93

96-102

88-94

95-101

92-98

100-104

Average

95-100

104-110

96-102

104-110

100-105

107-112

Below Average

102-107

113-120

104-110

113-119

108-113

115-120

Poor

111-119

122-131

114-121

122-129

116-124

124-132

Very Poor

124-157

135-169

126-161

134-171

130-163

137-169

 

Age: Gender

46-55 Male

46-55 Female

56-65 Male

56-65 Female

Over 65 Male

Over 65 Female

Excellent

56-82

63-91

60-77

60-92

59-81

70-92

Good

87-93

95-101

86-94

97-103

87-92

96-101

Above Average

95-101

104-110

97-100

106-111

64-102

104-111

Average

103-111

113-118

103-109

113-118

104-110

116-121

Below Average

113-119

120-124

111-117

119-127

114-118

123-126

Poor

121-126

121-132

119-128

129-135

121-126

128-133

Very Poor

131-159

137-171

131-154

141-174

130-151

135-155

For more on healthy living with a positive approach Click here to get a complimentary online hand-guide of “The Livings Key Principles – For Creating Wholeness, Peace and Health From The Inside Out!”

Healthy Blessings,

Gena Livings


21 Comments

  1. This is excellent information, so well organized and easy to follow. I’m going to test myself this afternoon and then… a great baseline to continue testing myself every couple weeks.

    THANK YOU!

    Julie Jordan Scott recently posted…“Wherever You Are….” Inspiration for Your Blogging, Writing & Creativity – Quote, Prompts + MoreMy Profile

    • Hi Julie,

      Thank you for stopping by today. I’m glad that you found this fitness test helpful! Woohooo!! You go girl!

      Healthy blessings,
      Gena 🙂

  2. Simple at home tests… I like it.

    The Mighty Jerd recently posted…How To: Cheat On Your Diet (And Not Feel Guilty)My Profile

    • The Mighty Jerd
      Thank you for stopping by today and commenting!
      Healthy blessings,
      Gena

  3. Brilliant self testing ideas. I dread to think what mine might be, although I do know that when I get out of breath walking uphill for example, my recovery rate is pretty good. I think I mentioned in a previous comment that I fell down the stairs (twice, der) and hurt my back and neck. The injuries are healing themselves, but I have to be careful what sort of exercises I do. (I’ve been advised to avoid swimming, running and lifting heavy things). My back feels OK, as long as I don’t overdo it, but my neck still gives me a fair bit of pain. Push ups and squats probably OK, but not comfortable with the idea of trying the crunches…are there any other tests I can try that keep my neck straight with my spine do you know? Maybe lying on the floor to support my neck and back?

    • Hello Andrea,

      There are “many” exercises for strengthening your abdominal muscles that do not put pressure on your neck or spine.

      The exercises given in this article are standard exercises to test individuals who do not have any injuries and meet all the guidelines outlined in the health and fitness questionnaire.

      I would highly recommend that you visit a personal trainer in your local area to provide/instruct safe exercises that would be suitable for your individual needs and specific requirements.

      Healthy blessings,
      Gena

  4. I am going to bookmark this page so that I can do the test later today. I want to see how I do. Thanks for this great info.

    • Hello Rochelle,
      Thank you for commenting and reading today’s article!

      Healthy blessings,
      Gena

  5. Awesome tips here Gena. The breakdown that you shared, there is no excuse not to make exercise as part of their daily routine!
    Nate recently posted…5 Simple Reasons Why You Need to Focus on the End ResultMy Profile

    • Hi Nate!
      Thank You for reading my article today and commenting.
      It is always my intention to provide simple ways for people to incorporate healthy living practices into their experience!

      Thanks again Nate-
      Healthy blessings
      Gena

  6. Awesome!

    Love all the charts! I think they are important visual aides to help people keep themselves in check so that they are not over doing it or not doing enough. These charts are wonderful motivators to keep people challenged.

    Blessings.
    Pen
    Penny McDaniel recently posted…Getting Back To GoodMy Profile

    • Hello Penny,
      I am all about visual aids. 🙂
      Just “simplifies” the process and creates an overall sense of structure and well-being!!

      Thanks for commenting Penny!
      Healthy blessings,
      Gena 🙂

  7. I took the challenge! Did really well except for the push-ups. Knew that. My weakest. My best was in the abdominal crunches. This was fun. Thank you!!

    • Woohooo!!! Excellent Andrea – way to go!!!
      Thank you for sharing 🙂
      Healthy blessings,
      Gena

  8. Hi Gena
    Love the tests! Great article.The first two I pass with flying colors. I will chenk out the next two tests. Thank s for the challenge and sharing.
    Sending you love and light.
    Bonnie

    • YAY Bonnie!
      I look forward to hearing your results on the next two tests!

      Healthy blessings,
      Gena 🙂

  9. Gena

    WOW! Another great article that is inspiring. I’m glad to see that I can do well on the test of my upper body strength. 🙂 I will have to try the squat on the wall and measuring my Cardiovascular Fitness at a later date. Thank you for sharing your wisdom with all of your articles. A wealth of information for me to study. I appreciate you.
    Bonnie

    • Hello Bonnie,
      I’m so glad to know that you did well on your upper body strength test! YAY!! 🙂
      Each test is just a way to measure your progress so wherever you are currently at is the foundation for development and growth.

      Thank you for commenting and reading my healthy living articles!
      Healthy blessings,
      Gena 🙂

  10. Hi Gena,
    I made it to test three, holding squats. I made it to a fast 90 seconds which made me feel good. The first time I could hardly make a fast 60. I have now added it to my routine. Its intriguing because I feel like I gain balance of my body too.
    Thank you for sharing.
    Bonnie
    PS Now I have to figure out how to get the accurate pulse for test 4. LOL and 🙂
    Sending you love and light.
    Bonnie
    bonnie recently posted…You must NEVER QUIT! | BG Video FavMy Profile

    • Hello Bonnie!
      Well now, that’s encouraging news! I especially love that you added this to your routine!
      Keep up the good work, I’m rooting you on! 😀
      Healthy blessings,
      Gena

  11. I do this already but I love the cikoong ideas you share. Knowing what to eat, what to make ahead and portion control is a great help. I’m not a reheat or left over kind of girl but planning is a must. Please keep these videos coming there def useful. And tips on how u slim down please.:)

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