Fitness Testing
Fitness Testing > Tests > Home Tests > Step
Fitness Testing at Home
Push Up | Sit Up | Squat | Step
Step Test
This test is designed to measure your cardiovascular endurance. Using a 12 inch high bench (or a similar sized stair in your house), step on and off for 3 minutes. Step up with one foot and then the other. Step down with one foot followed by the other foot. Try to maintain a steady four beat cycle. It's easy to maintain if you say "up, up, down, down". Go at a steady and consistent pace. At the end of 3 minutes, remain standing while you immediately check your heart rate by taking your pulse for one minute. Go here for more information about taking your heart rate, and see also other step tests.
Results
Compare your result to the chart below. This home step test is based loosely on the Canadian Home Fitness Test and the results below are also based from data collected performing this test.
3 Minute Step Test (Men)
Age |
18-25 |
26-35 |
36-45 |
46-55 |
56-65 |
65+ |
|---|---|---|---|---|---|---|
Excellent |
<79 |
<81 |
<83 |
<87 |
<86 |
<88 |
Good |
79-89 |
81-89 |
83-96 |
87-97 |
86-97 |
88-96 |
Above Average |
90-99 |
90-99 |
97-103 |
98-105 |
98-103 |
97-103 |
Average |
100-105 |
100-107 |
104-112 |
106-116 |
104-112 |
104-113 |
Below Average |
106-116 |
108-117 |
113-119 |
117-122 |
113-120 |
114-120 |
Poor |
117-128 |
118-128 |
120-130 |
123-132 |
121-129 |
121-130 |
Very Poor |
>128 |
>128 |
>130 |
>132 |
>129 |
>130 |
3 Minute Step Test (Women)
Age |
18-25 |
26-35 |
36-45 |
46-55 |
56-65 |
65+ |
|---|---|---|---|---|---|---|
Excellent |
<85 |
<88 |
<90 |
<94 |
<95 |
<90 |
Good |
85-98 |
88-99 |
90-102 |
94-104 |
95-104 |
90-102 |
Above Average |
99-108 |
100-111 |
103-110 |
105-115 |
105-112 |
103-115 |
Average |
109-117 |
112-119 |
111-118 |
116-120 |
113-118 |
116-122 |
Below Average |
118-126 |
120-126 |
119-128 |
121-129 |
119-128 |
123-128 |
Poor |
127-140 |
127-138 |
129-140 |
130-135 |
129-139 |
129-134 |
Very Poor |
>140 |
>138 |
>140 |
>135 |
>139 |
>134 |
Related Pages
- See other home fitness tests
- General Step Test procedure, and other step tests: Harvard Step Test, Queens College Step Test, Chester Step Test, Canadian Home Fitness Test, Sharkey Step Test.
- step up exercises at the beach or during pregnancy
- more information on measuring heart rate
