Many of the fitness tests described on this site require specialist equipment or training, however not all do. There are some tests that can simply be performed at home with minimal equipment that you can find around the home. The following tests are designed to quickly gauge a person's general fitness level and to act as a benchmark for future testing. After taking the test, you may wish to train for a few months. Then, take the test again and compare the results.
Simple descriptions of these tests are provided below. As it is not always possible to do the test exactly as described, you just have to make sure you are consistent and do the exercise the same way each time you do it. Then use the results as a benchmark for future testing. The example results provided for the tests are based on doing the tests a specific way, and may not be accurate if the tests are modified at all. Don't let this worry you, just try and improve your own score.
The test is divided into six sections. Do each test with plenty of rest between so that you are fully recovered. The tests are in a recommended order, but does not have to be done strictly like this. Do a warm up first.
- Push ups to test upper body strength.
- Sit ups to test abdominal or trunk strength.
- Squats to measure lower body strength.
- Vertical Jump to measure leg explosive power.
- Step test to measure aerobic endurance.
- Sit & Reach to measure flexibility.
Download your free copy of the Home Fitness Testing Manual — a guide for you to plan, conduct, analyze and interpret fitness testing at home.
- About the Home Fitness Testing Manual
- Are You Fit? Some simple tests to assess your fitness level
- A Home Fitness Testing Kit — the basics required for you to test yourself at home
- See the Fitness Test List for the complete range of fitness tests.