Maintaining physical fitness is crucial for overall health and well-being. According to a fitness coach, Hannah - Apex Fitness Advisory, these seven fitness tests are easy ways to check your strength, endurance, and body composition. She shared a thread on X, fromerly Twitter, to explain these tests.
These 7 simple fitness tests serve as benchmarks to assess strength, endurance, and body composition. Whether you're aiming for optimal performance or looking to improve your fitness level, these tests provide clear goals to strive for.
Also read: Summer fitness: Staying active without overheating
Test 1 – Push-Ups
The first test is to complete 20 full push-ups. For men aged 20 to 39, 40 or more push-ups is considered excellent, while 25 to 39 is good. For women in the same age group, 30 or more is excellent, and 15 to 24 is good. This test measures your upper body strength and muscular endurance.
Test 2 – 1-Mile Run
Can you run a mile in under 10 minutes? This basic cardiovascular test evaluates your heart and lung endurance. A truly fit 20–39-year-old male should complete a mile in under 5 minutes and 50 seconds, while a female of the same age should aim for under 6 minutes and 10 seconds. The faster you can go, the better your fitness level.
Test 3 – Dead Hang
Grip a pull-up bar and hang as long as you can without swinging. This dead hang test is a great indicator of grip strength and shoulder stability. Men aged 20–39 should aim to hang for more than 100 seconds, while women should aim for over 80 seconds. Can you hold on long enough?
Test 4 – Plank Hold
Holding a plank challenges your core endurance and stability. Try to maintain a straight, neutral spine without arching your back or dropping your hips. Men under 40 should aim for a 3-minute hold to be in the excellent range, while women should aim for 2.5 minutes or more.
Test 5 – Waist-to-Height Ratio
This test is about your body composition, not strength. Measure your waist at the navel, then divide that number by your height (use the same units for both). A ratio below 0.46 is considered optimal. A higher ratio may indicate increased health risks related to visceral fat.
Test 6 – Pull-Ups
Pull-ups are a tough test of back, shoulder, and arm strength. Complete as many full pull-ups as you can—no swinging or kipping allowed. For men under 40, doing 14 or more is excellent, while women should aim for 10 or more. If you can’t do one yet, start with assisted pull-ups or negative reps to build strength.
Test 7 – Bodyweight Squats
This test measures leg strength, endurance, and joint mobility. Stand tall, then perform as many bodyweight squats as you can with good form—keep your knees aligned over your toes and your back straight. Men should aim for 50 or more squats, and women should aim for at least 45 to be in the excellent category.
Also Read: Ease Neck Pain with These Simple Stretches for Desk Workers
Time to Take Action
These seven fitness tests provide a quick but meaningful snapshot of your physical health. Be honest with yourself when you try them. If you’re not where you want to be, that’s okay—use these results as motivation. Start small, stay consistent, and watch your strength and endurance grow.