Are you fit enough? Try these home fitness tests

There are many different at-home tests that can help assess your current fitness level. They can be a great way of tracking progress over time and allow you to easily see where to focus and improve upon in your exercise routine. There are a range of tests for different abilities, including ones suitable in seated positions or wheelchair users.

We’ve listed a range of examples below:

Core strength and stability test

What is it: This test assesses your core strength and stability, as well as upper body strength. It’s sometimes called the ‘plank fitness test’ because it uses the plank position.

How to do it:

1. Get into a plank position, resting your forearms on the ground.
2. Hold this position for as long as you can continue to maintain the form.

What your results mean: The longer you can hold the plank position, the better your core strength. If you want to work on your core strength, why not try some core exercises and then try the plank test again to see how much longer you can hold it for? To get going, here are some core exercise ideas for different fitness levels.

Advanced core strength and stability test

What it is: This test is like the above plank test but adds some extra positions to further assess your core strength and stability.

How to do it:

Each time you adjust your position, make sure you are maintaining the correct form.

1. Get into a plank position, resting your forearms on the ground. Hold this position for 60 seconds.
2. Lift your right arm for 15 seconds, and then return it to the ground.
3. Lift your left arm and hold it for 15 seconds, and then return it to the ground.
4. Next, lift your right leg for 15 seconds and then return it to the ground.
5. Lift your left leg for 15 seconds and then return it to the ground.
6. And now, lift both the right arm and left leg at the same time, holding for 15 seconds. Return them both to the ground.
7. Lift your left arm and right leg for 15 seconds. Return those back to the ground.
8. Hold the initial plank position for 30 seconds.

What your results mean: If you’re able to complete this full assessment, you have excellent core strength. If not, this suggests that your core strength and stability could benefit from a regular core workout – but don’t worry, the more you focus on this area, the more of the plank routine you’ll be able to complete next time! Here are some example videos of core exercise routines that may help you:

• How to increase core strength and stability

• 15 minute gentle core workout for beginners

Sit to stand test

What is it: You have to time how long it takes you to get up from a chair and sit back down again, 10 times over. It’s a simple fitness assessment to help measure lower body strength.

How to do it:

Before you start, enlist a partner to help you with the test, grab a chair of at least 45cm high (your average desk or dining room chair but without wheels), and make sure you have a way to time yourself like a stopwatch or your phone.

1. Push your chair against a wall, to avoid the risk of it tipping over.
2. Start sitting down on the chair with your arms crossed in front of your chest, with one hand touching each shoulder.
3. As soon as you’re ready, start timing yourself and immediately start the next step.
4. Slowly and steadily push through your feet to a standing position.
5. Gently bend your knees in a slow, controlled movement to sit into the chair.
6. Repeat steps 4-5 until you have stood up 10 times.
7. Record your time to reach to 10.

What your results mean: Your result will differ depending on your age and sex. The table below can help you understand yours.

Age	Men	Women
Under 30	10 secs	12 secs
30-55	13 secs	15 secs
56-65	16 secs	18 secs
Over 65	19 secs	20 secs

Muscular strength and endurance test

What is it: Muscular strength and endurance can be measured through pushups.

How to do it: If you’re just starting a fitness program, do modified pushups on your knees. If you’re generally fit and able to do them, do classic pushups.

Begin in a classic press up starting position as follows:

• Hands shoulder-width apart (just in front of shoulders)

• Feet separated

• Knees and hips off the ground

• Body and lower back held straight and rigid

• Focusing on a spot six inches in front (don’t look directly down)

The modified starting position is similar except:

• The knees stay in contact with the ground

• The knee joints are flexed to 90° (ankles crossed preferably)

1. In the classic or modified push-up position, lower your body until your elbows are bent at 90-degree angles.
2. Straighten your arms and return to the starting position. This counts as one repetition.
3. Do as many push-ups as you can in one minute whilst making sure you maintain the correct form. When you can no longer maintain the correct form, that’s your stopping point.

You could follow a similar pattern for other exercises e.g., squat, sit stand, pull up, burpee.

What your results mean: Your result will differ depending on your age and sex. The table below can help you understand yours.

Press up performance categories for men:

Age	20-29	30-39	40-49	50-59	60-69
Excellent	36	30	25	21	18
Very good	35	29	24	20	17
Good	28-29	21-22	16-17	12-13	10-11
Fair	21-22	16-17	12-13	9-10	7-8
Needs improvement	16-17	11-12	9-10	6-7	4-5

Press up performance categories for women:

Age	20-29	30-39	40-49	50-59	60-69
Excellent	30	27	24	21	17
Very good	29	26	23	20	16
Good	20-21	19-20	14-15	10-11	11-12
Fair	14-15	12-13	10-11	6-7	4-5
Needs improvement	9-10	7-8	4-5	1-2	1-2

Seated muscular strength and endurance test

What is it: This seated version of the push-up test measures upper body strength and endurance, and can be appropriate for people who use a wheelchair.

How to do it:

1. Start by placing your hands on the handles of push-up blocks, the arms of a chair, or on the armrests (or wheels if there’s no armrest) of a wheelchair.
2. Lift your body off the supporting surface by fully extending your elbows and straightening your arms.
3. Maintain that position for as long as possible (up to a maximum of 20 seconds).
4. Record the length of time that the position was held, to the nearest second.

What your results mean: The longer you can hold the position, the better your upper body strength and endurance. The maximum score is 20 seconds.

Aerobic fitness test

What is it: Your aerobic or cardio fitness can be assessed by timing yourself running or jogging for 12 minutes. This is also known as the ‘Cooper test‘, as it was developed by Dr Ken Cooper in the 1960s. It was designed as a way for the military to measure aerobic fitness and provide an estimate of VO2 max. VO2 max is the maximum capacity of your body to absorb and use oxygen during exercise, which can indicate your physical fitness.

How to do it: You should perform a thorough warm-up before starting this test. You’ll also need a way to accurately measure the distance covered during the run/jog (to the nearest 100m) and a timer. When you’re ready, simply run or jog for 12 minutes and then record the distance.

What your results mean: The interpretation of your result will differ depending on your age and sex. There are also different distance thresholds for athletes, which you can find here. The distances presented in the table below are representative of the general population. A shorter distance indicates better aerobic fitness, and a longer distance suggests a need for improvement.

Performance categories for men:

Age	20-29	30-39	40-49	50+
Excellent	>2800m	>2700m	>2500m	>2400m
Above average	2400-2800m	2300-2700m	2100-2500m	2000-2400m
Average	2200-2399m	1900-2299m	1700-2099m	1600-1999m
Below average	1600-2199m	1500-1899m	1400-1699m	1300-1599m
Poor	<1600m	<1500m	<1400m	<1300m

Performance categories for women:

Age	20-29	30-39	40-49	50+
Excellent	>2700m	>2500m	>2300m	>2200m
Above average	2200-2700m	2000-2500m	1900-2300m	1700-2200m
Average	1800-2199m	1700-1999m	1500-1899m	1400-1699m
Below average	1500-1799m	1400-1699	1200-1499m	1100-1399m
Poor	<1500m	<1400m	<1200m	<1100m

Wheelchair aerobic test

What is it: The wheelchair aerobic test is a fitness test for athletes who use a wheelchair. It lasts 12 minutes and is very similar to the Cooper test, as explained just above.

How to do it: You should perform a thorough warm-up before starting this test. You’ll also need a way to accurately measure the distance covered (to the nearest 100m) and a timer. When you’re ready, simply wheel yourself round a track/path for 12 minutes and then record the distance.

What your results mean: Record the completed distance to the nearest 100 metres. The table below provides general guidelines for interpreting the results of this test for adults. A shorter distance indicates better aerobic fitness, and a longer distance suggests a need for improvement.

Rating	Distance (metres)
Excellent	>2560
Above average	2171-2560
Average	1381-2170
Below average	1010-1380
Poor	<1010

Flexibility test

What is it: You can measure the flexibility of the back of your legs, your hips, and your lower back with the simple sit-and-reach test.

How to do it:

1. Place a yardstick, ruler or tape measure on the floor.
2. Secure it by placing a piece of tape across the yardstick/ruler/tape measure at the 15-inch (38cm) mark.
3. Place the soles of your feet even with the 15-inch (38cm) mark.
4. Slowly reach forward as far as you can, exhaling as you reach.
5. Hold the position for at least 1 second.
6. Note the distance you reached.
7. Repeat the test two more times.
8. Record the best of the three reaches.

What your results mean: Higher measurements can mean better flexibility, whereas if you have a lower measurement, you could benefit from more flexibility exercises.

The following measurements can generally be considered indicators of good flexibility based on age and sex:

Age	Women (Farthest reach)	Men (Farthest reach)
25	21.5 inches (55cm)	19.5 inches (50cm)
35	20.5 inches (52cm)	18.5 inches (47cm)
45	20 inches (51cm)	17.5 inches (44cm)
55	19 inches (48cm)	16.5 inches (42cm)
65	17.5 inches (44cm)	15.5 inches (39cm)

Back scratch test for shoulder flexibility (age 60+)

What is it: The back scratch test measures flexibility of the upper body, specifically the shoulder muscles. It can be performed when seated, and it’s intended for people aged over 60 years old.

How to do it:

You’ll need another person to help with measuring during this test.

1. Reach with your preferred hand with palm down and fingers extended over the shoulder and down your back while reaching with your other hand, palm up and fingers extended, toward your first hand. (You can choose your preferred hand through trial and error).
2. Do two practice trials and two test trials.
3. Use a ruler to measure the overlap (a plus score) or gap (a minus score) between the middle fingers of each hand. For example, if your hands overlap by 1.5 inches, that’s a score of +1.5 inches. If the gap is 1.5 inches, then that’s a score of -1.5 inches. If your fingers just touch each other, then record the score as zero. Record best results to the nearest half-inch.

What your results mean: The higher your score, the better flexibility of your shoulder.

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These are just a few examples of tests you can do at home to measure and track your physical fitness. You can find tests for specific populations and age groups, including for people with disabilities on the Topend Sports website.

There are also blood tests available that can help assess biomarkers associated with physical fitness. For example, knowing whether or not you have optimal levels of vitamin D (which is essential for maintaining strong bones and muscles) might help you prevent injuries and support muscular performance.

If you’re interested in learning more about fitness in general, such as the importance and benefits of regularly moving your body and how much exercise is recommended per week, please take a look at ‘How to move more everyday’ article.

Reviewed by:

Dr Claire Marie Thomas MRCGP DFSRH DTMH DipNLP MBChB BMedSci Medical Expert

References

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3. Habibi, E., Dehghan, H., Moghiseh, M. and Hasanzadeh, A. (2014). Study of the relationship between the aerobic capacity (VO2 max) and the rating of perceived exertion based on the measurement of heart beat in the metal industries Esfahan. Journal of education and health promotion, 3(55), p.55. Available here.
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5. Mayo Clinic (2017). Measure your fitness level with these simple tests. [online] Mayo Clinic. Available here.
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7. National Register of Personal Trainers. (n.d.) 12 Minute Cooper Test for Determining VO2 Max. [online] Available here.
8. National Register of Personal Trainers. (n.d.) Core Muscle Strength & Stability Test. [online] Available here.
9. Nunez, K. (2023) The best core exercises for all fitness levels. Healthline. [online]. Reviewed by Jennifer Mathe MS, CSCS, NATA-BOC, Available here.
10. ‌Wood, R. (2008) 12 minute Wheelchair Aerobic Test. Topend Sports Website, Available here.
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12. Wood, R. (2019) Brockport Seated Push-Up Test. Topend Sports Website, [online] Available here.
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