It’s also helpful for you to know your fitness level as you start a new fitness program, explore your many exercise options, or even just as a “check-up” if you’re currently active.
Studio 5 Health and Fitness Contributor Melanie Douglass, R.D., NASM shares 4 quick tests that will help you determine your fitness level.
This little adventure is about discovering your areas of strength and weakness… so that you can then ask for, shop for, or pinpoint fitness programs to help you in the areas you see a need for improvement. You may be able to say “I need to work on my flexibility… I’m going to try Yoga.”, or “I need to improve my upper body strength, I’m going to buy a strength-training DVD workout”, and so forth. Your results will be unique to you and you can decide how to act on them.
*Note, these are approximations to be used as fitness markers and motivational tools. Please consult with your doctor before starting this or any exercise program.
Follow these steps to assess your physical strengths and weaknesses.
1. Start with a warm up
March or jog in place for 3 – 5 minutes; be sure to move your arms as you march/jog to improve circulation throughout your entire body.
2. Do the Push-up Test
This is a test for upper body muscular strength and endurance. Push-ups require strength and endurance mainly from the chest, shoulders, triceps and core, but also require total body stabilization throughout the entire movement. So love ’em or hate ’em… they are good for you!
To do the test, get in push up position (toes for the guys; knees for the ladies!) and place your hands shoulder width apart. Keep a straight line from the knees (or toes) to the shoulders and lower down until your elbows are at a 90 degree angle and push back up. That’s one rep. Now simply see how many you can do… with good form. The minute you lose your form, you’re done. Compare your max results to the chart below:
|Men||Age: 20-29||Age: 30-39||Age: 40-49||Age: 50-59||Age: 60+|
|Excellent||54 or more||44 or more||39 or more||34 or more||29 or more|
|Very Poor||20 or fewer||15 or fewer||12 or fewer||8 or fewer||5 or fewer|