If You Want To Determine Your Fitness Level, Here Are 7 Effective Ways To Do So
It can be challenging to evaluate the effectiveness of your fitness routine. If you feel stuck in a workout routine and are unsure of your progress, conducting simple fitness tests can provide valuable insights into your physical and mental strengths and areas that may need improvement.
Ready to assess your fitness level? Below are seven of the best fitness tests you can try either at home or in the gym.
If You Want To Determine Your Fitness Level, Here Are 7 Effective Ways To Do So
1. 2,000-Meter Row
The 2,000-meter row is a widely recognized benchmark in the athletic and rowing communities. It engages 86 percent of your body’s muscles and is an excellent test of cardiovascular health. Timing yourself while rowing 2,000 meters can reveal your endurance, power, and pacing abilities. For specific guidelines on this test, click here.
2. 3-Minute Plank
Challenging yourself to hold a plank for 3 minutes can be a great test of your muscle endurance and engagement. This exercise engages various muscle groups and can be an indicator of overall strength. Click here for more details on this test.
3. Sitting-Rising Test
The sitting-rising test involves transitioning from a seated to a standing position without additional support, testing balance and agility. This test, inspired by physician Claudio Gil Araújo, MD, can provide insights into your mobility and longevity. Give it a try here.
4. 10-Minute Squat Test
This test, designed by mobility coach Kelly Starret, PT, assesses your dexterity and balance through a series of squat variations. The challenge focuses on single-leg squats and stability. You can learn more about this test here.
5. Military Fitness Tests
Various military fitness tests worldwide are known for their rigorous challenges in strength, endurance, and speed. These tests push individuals to their limits and are common among elite military forces. Explore some of the toughest military fitness tests globally to challenge yourself.
6. Firefighter Fitness Test
Firefighters are required to maintain exceptional physical fitness levels. The Candidate Physical Ability Test (CPAT) administered by the Fire Department of New York is a demanding assessment that includes tasks such as using a sledgehammer and handling a mannequin to simulate firefighter duties. Learn more about this test here.
7. 9-Step General Fitness Test
This comprehensive 9-part fitness test covers key aspects of overall fitness, including strength, conditioning, stamina, and balance. Designed by Brynn Putnam of Refine Method, this test offers a holistic assessment of your physical fitness. It includes exercises like push-ups, vertical jumps, and planks. Find out more about this test to gauge your current fitness level and areas for improvement.
Featured Image by Oleg Magni via Pexels
