When is the last time you tested your fitness? For some you might head back to the days of PE class at school. Testing where you are at is a good indication of if you have made progress or if there is work for you to do. This past week in my group fitness classes I have tested my classes with various exercises. Not only can they see what their current level is but they can use the numbers to push them in their next workouts. When an instructor says do 1 minute of push-ups it’s easy to just go through the motions instead pushing yourself a little further then you did before. Another reason fitness tests are helpful because it exposes where you are stronger and which muscles need some extra work.
Take the fitness test below for your own knowledge.
1. Jump rope for 1 minute: Count your jumps and see where you land on the chart below.
2. Push-ups for 1 minute: Count your push- ups and where you fall on the chart below. There is one for women and a different chart for men.
Women:
| Age | 17-19 | 20-29 | 30-39 | 40-49 | 50-59 | 60-65 |
| Excellent | > 35 | > 36 | > 37 | > 31 | > 25 | > 23 |
| Good | 27-35 | 30-36 | 30-37 | 25-31 | 21-25 | 19-23 |
| Above Average | 21-27 | 23-29 | 22-30 | 18-24 | 15-20 | 13-18 |
| Average | 11-20 | 12-22 | 10-21 | 8-17 | 7-14 | 5-12 |
| Below average | 6-10 | 7-11 | 5-9 | 4-7 | 3-6 | 2-4 |
| Poor | 2-5 | 2-6 | 1-4 | 1-3 | 1-2 | 1 |
| Very Poor | 0-1 | 0-1 | 0 | 0 | 0 | 0 |
Men:
| Age | 17-19 | 20-29 | 30-39 | 40-49 | 50-59 | 60-65 |
| Excellent | > 56 | > 47 | > 41 | > 34 | > 31 | > 30 |
| Good | 47-56 | 39-47 | 34-41 | 28-34 | 25-31 | 24-30 |
| Above average | 35-46 | 30-39 | 25-33 | 21-28 | 18-24 | 17-23 |
| Average | 19-34 | 17-29 | 13-24 | 11-20 | 9-17 | 6-16 |
| Below average | 11-18 | 10-16 | 8-12 | 6-10 | 5-8 | 3-5 |
| Poor | 4-10 | 4-9 | 2-7 | 1-5 | 1-4 | 1-2 |
| Very Poor | < 4 | < 4 | < 2 | 0 | 0 | 0 |
3. Test your core strength… Plank for time. How long can you plank for?
Take the test and see where you fall in each category. If you fall below average in any of the areas you know that is an area that needs a little more focus. Take 4 weeks working to get stronger and then take the test again to see your progress.
Core strength for example is beneficial for many reasons…
- It supports your whole system aka pelvic floor all the way up to your diaphragm
- Helps posture
- Improved balance
- Alleviates back pain
Let’s work together to build a stronger you! If you are interested in joining my 4 week core program then click here to learn more.
3 days left to join!
Program starts on Feb 18th via my app!
One thought on “Fitness Test”