Have you ever wondered just how fit you are, regardless of what you can do at the gym or during your at-home workouts? Then check out this simple test, which will help you evaluate your fitness level quickly and easily.
Test Your Aerobic Fitness with a Walk
You might think you’re aerobically fit, but to really see just how strong you are, take the 1-mile walking test. This will evaluate your fitness level based upon how much time it takes you to walk a mile at a moderate pace. So head outside and walk a mile as fast as possible, but make sure that you warm up first by walking at a slow pace for about 5 minutes. Then start your stopwatch and walk faster, but maintain a steady pace. You can certainly speed up and slow down as needed, but try to get the mile done as fast as you can. Remember to include a cool down after you hit that mile.
A man in his 20s will be considered in excellent shape if he can finish the mile in under 11:54, while a woman of the same age and fitness level should be able to knock it out in 13:12 or less. If you’re in your 60s and in excellent shape, you should be able to complete the mile in 15 minutes or less if you’re a woman and 14 minutes or less if you’re a man.
Test Your Strength and Endurance with Pushups
To evaluate your fitness level in terms of your endurance and strength, try this pushup test. Simply do as many pushups as you can in a minute.
If you are a man, you should be able to do anywhere from 20-40 reps, and women should be able to do 8-20 pushups in the same amount of time. If you are a man in your 20s and you can do more than 54 in a minute, you’re in excellent shape. If you are a man over 60, doing more than 29 means you’re in excellent shape.
Test Your Core Strength with Crunches
See how many crunches you can perform in 60 seconds in order to evaluate your core strength.
If you’re a man under the age of 35, you should be able to do 60 crunches to be considered in excellent shape, but if you’re a woman, aim for 50. If you’re over 45 years old, you should be able to do 40 to be considered in excellent shape, or 30 if you’re a woman.
These easy fitness tests can help you evaluate your current state of strength and endurance. If you are not considered in excellent shape just yet, all you have to do is keep working hard and consistently at the gym, as you will eventually get there.