Fitness Testing
Fitness Testing > Tests > Home Tests > Step Test
Step Test at Home
Push Up | Sit Up | Squat | Step | Vertical Jump | Sit & Reach
This simple test is designed to measure your cardiovascular endurance.
Equipment
- a 12 inch high bench (or a similar sized stair or sturdy box), watch for timing minutes.
Procedure
Step on and off the box for three 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. This is a basic step test procedure - see also other step tests.
Measurement
At the end of 3 minutes, remain standing while you immediately check your heart rate. Take your pulse for one minute (e.g. count the total beats from 3 to 4 minutes after starting the test). Go here for more information about measuring your heart rate.
How did you go?
The lower your heart rate is after the test, the fitter you are. Compare your heart rate results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. This home step test is based loosely on the Canadian Home Fitness Test and the results below are also based from data collected from performing this test. Don't worry too much about how you rate - just try and improve your own score.
3 Minute Step Test (Men) - Heart Rate
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) - Heart Rate
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
Related Products
- Free! Fitness and Nutrition Organizer — organize and manage all your fitness testing information as well as your training and nutritional intake with BodyByte.
