Learn how to take your own fitness test

When you are on your own pursuit of healthiness, it is important to have a baseline point of what your fitness level is today. Evaluating your present health status is key to making healthy goals for yourself. Learn how you can go through your own fitness test to help you plan and propel into a healthier you.

What is a Fitness Test?

A fitness test is a series of physical tests to examine your current fitness level. By learning this, you will then be able to plan next steps to help advance your fitness level, which will also help you plan a regular exercise routine. Even before you take a fitness test, I always recommend doing some biometric screening. This includes measuring and recording your height, weight, body mass index (BMI), body fat percentage and some body measurements, to include the main muscle groups. By doing this, you will be able to take note of how your body is changing as you become more active.

There are a few basics to test the range of your current fitness level. They will test your cardiovascular ability, flexibility and strength.

  1. One mile run test – You will time yourself to test your cardiovascular ability by walking, jogging or running one mile. The goal is to do it as quickly as possible.
  2. Sit and reach test – This test is as simple as it sounds. You will sit on the ground with your legs straight in front of you, feet hip-width apart and flex them. From there, you will stretch your fingers as far past your toes as possible and measure it. The heel of your flexed foot will be the zero mark of measurement. This will test your flexibility.
  3. Push up test – During this test, you will do as many traditional push ups as possible in proper form without stopping. You decide the pace you want to do the push ups, but be sure to keep counting. This will test your strength.
  4. Crunch test – This is a timed test. You will do as many crunches as quickly as possible with proper form in a 60 second time period. This will test core strength.

There are a few other tests you can do, including a plank test to further test your core; a functional test where you go from sitting on the floor to standing without touching the ground to test your balance. There are a variety of tests that you can include besides the standard four tests above, depending on what you want to focus on with your fitness goals.

How do I know my Fitness Level?

Use the charts below to gauge how you did on the fitness tests, make sure to look under your gender and age, if specified. This will give you a great idea of your current physical fitness abilities.

One Mile Run Test

Ratings for Men, Based on Age

Age

20-29

30-39

40-49

50-59

60-69

70+

Excellent

<11:54

<12:24

<12:54

<13:24

<14:06

<15:06

Good

11:54-13:00

12:24-13:30

12:54-14:00

13:24-14:24

14:06-15:12

15:06-15:48

Average

13:01-13:42

13:31-14:12

14:01-14:42

14:25-15:12

15:13-16:18

15:49-18:48

Fair

13:43-14:30

14:13-15:00

14:43-15:30

15:13-16:30

16:19-17:18

18:49-20:18

Poor

>14:30

>15:00

>15:30

>16:30

>17:18

>20:18

Ratings for Women, Based on Age

Age

20-29

30-39

40-49

50-59

60-69

70+

Excellent

<13:12

<13:42

<14:12

<14:42

<15:06

<18:18

Good

13:12-14:06

13:42-14:36

14:12-15:06

14:42-15:36

15:06-16:18

18:18-20:00

Average

14:07-15:06

14:37-15:36

15:07-16:06

15:37-17:00

16:19-17:30

20:01-21:48

Fair

15:07-16:30

15:37-17:00

16:07-17:30

17:01-18:06

17:31-19:12

21:49-24:06

Poor

>16:30

>17:00

>17:30

>18:06

>19:12

>24:06

Sit and Reach Test

men

women

cm

inches

cm

inches

super

> +27

> +10.5

> +30

> +11.5

excellent

+17 to +27

+6.5 to +10.5

+21 to +30

+8.0 to +11.5

good

+6 to +16

+2.5 to +6.0

+11 to +20

+4.5 to +7.5

average

0 to +5

0 to +2.0

+1 to +10

+0.5 to +4.0

fair

-8 to -1

-3.0 to -0.5

-7 to 0

-2.5 to 0

poor

-20 to -9

-7.5 to -3.5

-15 to -8

-6.0 to -3.0

very poor

< -20

-8.0

< -15

< -6.0

 Push Up Test

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
Good 45-54 35-44 30-39 25-34 20-29
Average 35-44 24-34 20-29 15-24 10-19
Poor 20-34 15-24 12-19 8-14 5-9
Very Poor 20 or fewer 15 or fewer 12 or fewer 8 or fewer 5 or fewer

Women

Age: 20-29

Age: 30-39

Age: 40-49

Age: 50-59

Age: 60+

Excellent 48 or more 39 or more 34 or more 29 or more 19 or more
Good 34-48 25-39 20-34 15-29 5-19
Average 17-33 12-24 8-19 6-14 3-4
Poor 6-16 4-11 3-7 2-5 1-2
Very Poor 6 or fewer 4 or fewer 3 or fewer 2 or fewer 1 or fewer

Abdominal Crunch Test

Males

Age 18-29 30-39 40-49 50-59 60-69
Excellent 58-71 53-64 47-57 41-50 35-43
Good 47-57 41-52 37-46 32-40 28-34
Average 35-46 28-40 26-36 22-31 19-27
Fair 20-34 14-27 14-25 12-21 10-18
Poor 0-19 0-13 0-13 0-11 0-9

Females

Age 18-29 30-39 40-49 50-59 60-69
Excellent 53-66 48-59 41-50 35-43 29-36
Good 42-52 37-47 32-40 27-34 23-28
Average 30-41 25-36 22-31 17-26 15-22
Fair 16-29 13-24 12-21 8-16 6-14
Poor 0-15 0-12 0-11 0-7 0-5

Resources: American Council of Exercse and American College of Sports Medicine

Once you do your initial fitness test set some goals to help you improve. Remember it is important to test yourself again every 3-6 months, to see how you are improving with your new workout routine.

Photo credit: lululemon athletica

About Grace Derocha

Grace Derocha is a registered dietitian, certified diabetes educator, and certified health coach. She loves helping others learn how to live a healthier and happier lifestyle. Grace was born and raised in Michigan. She is a wife, mommy, Spartan, and avid Detroit sports fan. She loves food, music, dancing, shopping, reading, and smiling.
 
 

4 Comments

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  1. Good advice Grace… whole thing is in detail nice to read

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    • Grace Derocha 1 year ago

      Thanks so much for reading it and commenting. I really appreciate it. Hope everyone finds it helpful. :)

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  2. Cindy 1 year ago

    39 push-ups at my age to get excellent rating? That’s a summer goal! Thanks Grace.

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    • Grace Derocha 1 year ago

      You can do it, Cindy! Try doing the hundred pushup training. I am doing it now. Here is a link to the site and there is also an app that you can download. http://hundredpushups.com

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