Strength and Fitness assessment tests provide an excellent baseline and point of reference to evaluate your progress in your physical training. They help you identify the areas that need improvement and allow you to develop and adjust your own training program to meet your specific needs. These tests also reiterate the importance of physical fitness and ability and how improvements on these test scores will reflect on an improvement in your overall health.
General Assessments
Taking some of these tests is a great way to determine which workout program option you should select for your current ability, but be aware that not all these assessment tools are suitable for an initial assessment. Please make sure you discuss any in depth medical or chronic conditions with your doctor or physician and you obtain a full medical clearance before you start training.
Graded Exercise Test (GXT)
What is a GXT?
This procedure is commonly referred to as an exercise stress test, and it tests your body’s (mainly your heart’s) ability to cope with the stress of exercise. It can be conducted in a physician’s office, a hospital, or a health and fitness facility and is performed with specialised equipment and using trained professionals.
Who should have a GXT?
If you are under 40 years old, and show no symptoms of cardiovascular disease, no coronary risk factors and no physical findings (including heart murmurs or hypertension) then you do not require a GXT before a new exercise program. If this is not the case, then a GXT is recommended before you start training.
How does the test work?
Before the start of the procedure, a resting electrocardiogram (ECG) is performed to check for cardiac abnormalities that exist in the absence of “stress” and to provide a basis for comparison with your responses during the exercise session. Both resting blood pressure and heart rate are checked and monitored during the GXT. Electrodes (sensors) are then placed on the chest during the resting ECG and these remain to monitor your heart’s rhythm and electrical activity. At rest, an ECG may indicate the heart is providing adequate blood and oxygen to the body, but when you are stressed from physical activity, the ECG may reveal signs your heart is receiving insufficient blood and oxygen.
The exercise stress itself can be provided by a number of equipment options including a treadmill (most commonly used), stationary bike, stair climber or rowing machine etc. You start off at an easy pace and your body’s response is monitored, and then the stress of the exercise is increased by either increasing the speed or incline or resistance of the machine involved. Don’t worry, you won’t be expected to reach warp sprinting speeds or anything like that, it only goes up until you start showing signs of “exertion intolerance” (i.e. you start to struggle to keep up with the demands of the test). This normally involves reaching a point near to 85-95% of your maximum heart rate.
Blood Pressure
When you place your finger over an artery near the skin surface you can feel your pulse. The number of pulses counted per minute indicate your heart rate. Every time the heart contracts, a pulse wave is created and that’s what you feel. The pressure exerted by the heart from these pulse waves is determined by the flow of blood and the resistance to that flow.
Use the blood pressure chart below to see what your blood pressure means. The blood pressure chart is suitable for adults of any age. (The level for high blood pressure does not change with age.)
Blood pressure readings have two numbers, for example 140/90 mmHg.
The top number is your systolic blood pressure. (The highest pressure when your heart beats and pushes the blood round your body.)
The bottom one is your diastolic blood pressure. (The lowest pressure when your heart relaxes between beats.)
The blood pressure chart below shows ranges of high, low and healthy blood pressure readings.
(click image to enlarge)
Body Fat
What’s an ideal level of body fat? Let me give you the simple answer first:
If you want to lose body fat and look leaner, then your ideal body fat level is a level lower than it was last week!
If you’re happy with how you look and you don’t want or need to get leaner, then an ideal level of body fat is the same as it was last week!
That wasn’t a smart-alec answer. Your goal should be personal improvement, right up until the day when you’re satisfied with what you’ve achieved. At that point, your goal becomes body composition maintenance – for life. You can focus on improving other measurements of fitness to keep challenging yourself.
Don’t get hung up on body fat numbers as anything other than a way to get feedback and to quantify your improvements. Having made that point, I’ll be happy to share some body fat norms with you.
Average body fat levels
Body fat averages and ideals are different for men and women. The female hormone estrogen causes women to carry at least 5% more body fat than men. The average woman has about 23% body fat and the average man about 17%.
Body fat averages and ideals also vary with age. In both sexes, body fat increases while lean body mass decreases with age. According to Dr. William Evans who headed the USDA Human Nutrition Research Center on Aging at Tufts University, the average American loses 6.6 pounds of lean body mass every decade after age 20. The rate of muscle loss increases after age 45.
With advancing age, most people gain fat even when body weight doesn’t change much; the muscle shrinks as the fat accumulates. The average male college student (age 20) has about 15% body fat. The average sedentary middle-aged male (50) has 25% body fat or more.
It’s important to note that commonly quoted average body fat levels are not necessarily ideal ranges (who wants to be just average?) A body fat of 25% would statistically place a female in the average category, but this level may not be ideal.
An ideal percentage of body fat for a non-athlete is around 10-14% for men and 16-20% for women. These ideal body fat goals are realistic, achievable and maintainable by nearly any healthy person.
Desirable body fat levels for athletes may be even lower, depending on the nature of the sport. At these ideal body fat levels, you will usually look lean and relatively fat free.
If you want the ripped look of a bodybuilder or fitness competitor, you will need to drop even lower: Most men will start to show excellent muscle definition when they hit the single digits. Women look defined when they reach the mid teens.
(click image to enlarge)
So what is my Body Fat level?
Have a look at the images below to estimate your own body fat level.
Cardiovascular endurance
In sports, cardiovascular endurance refers to an athlete’s ability to sustain prolonged exercise for minutes, hours, or even days (your stamina).
Endurance testing is a way to measure the efficiency of an athlete’s circulatory system and respiratory system in supplying oxygen to the working muscles and support sustained physical activity.
When we talk about endurance, we generally refer to aerobic endurance. Aerobic exercise requires oxygen to help supply the energy needed for exercise. The objective of endurance training then, is to develop and improve the body systems that produce and deliver the energy needed to meet the demands of prolonged activity.
Pulse Recovery Test
This is a simple practical test that assesses cardiovascular health by measuring how quickly your heart rate returns to normal after activity. It requires very little equipment and is appropriate for all ages and both sexes. Because the test only lasts three minutes, only extremely unfit individuals would find this test too vigorous to complete.
Equipment Required
- 12 inch (0.3 m) bench step with good solid surface area.
- Stopwatch
- Metronome or other bpm counter.
- Method of measuring pulse (manually or electronic)
How to Perform the Test
- Set your metronome or counter to 96 beats per minute to set the pace of the test.
- This pace (96 bpm) will give you a pace of 24 steps per minute using a four count (up, up, down, down)
- Spend a few seconds of practice before the test to get used to the pace. Step up with your right foot, then the left so you stand fully upright on the step, then step down with the right and then the left, repeat.
- Once you are ready, start and perform the test for 3 minutes stepping up and down to the rhythm for a total duration of three minutes.
- Five seconds after the three minute test is complete, take your pulse and count the pulses for one complete minute.
- Compare the number of beats counted in one minute to the table below.
(click image to enlarge)
12 minute running / walking test
The 12 Minute Run fitness test is an easy way to measure aerobic fitness. This test is still one of the basic fitness tests used by the the military, as well as many coaches and trainers to determine cardiovascular fitness and track fitness over time. This simple test also allows you to compare your cardiovascular endurance with others of your age and gender. There is a very high correlation between the distance someone can run (or walk) in 12 minutes and their VO2 max value, which measure the efficiency with which someone can use oxygen while exercising.
How to Perform the 12 Minute Run Test
The 12 minute run test requires the person being tested to run or walk as far as possible in a 12 minute period.
The objective of the test is to measure the maximum distance covered by the individual during the 12 minute period and is usually carried out on a running track by placing cones at various distances to enable measuring of the distance.
- Safety First – This is a strenuous fitness test and it’s recommended that you have your physician’s clearance before performing this test on your own.
- Equipment – A stopwatch is required for ensuring that the individual runs for the correct amount of time.
- Location – This test is designed to be conducted on a track with clearly marked distance. You can perform the test on a treadmill, but be sure to raise the incline to one degree to simulate outdoor running.
Steps:
- Warm Up – Perform a short 10 to 15 minute warm up before performing any fitness testing.
- Run or Walk – When you are warmed up, get going. Run or walk as far as you can in 12 minutes.
- Record Your Distance – Record the total number of miles or kilometers you traveled in 12 minutes.
- Analyse your results – Compare your results to the norms and recommendations for your age and gender with the following table.
12 Minute Run Fitness Test Results
(click image to enlarge)
Source: Cooper, K.H. (1968), “A means of assessing maximal oxygen uptake,” Journal of the American Medical Association, 203:201-204.
12 Minute Swimming Test
For those that struggle with walking or running, this swim test can be used to assess cardiovascular fitness. This is also and excellent assessment for asthmatics who seem to experience fewer incident while performing water exercises. Be sure to find out the length of the lap lanes of the pool that you use for the testing site. Although most pool lanes measure 25 yards or meters, you need to be sure of the distance in order to obtain and accurate result analysis.
How to Perform the 12 Minute Swim Test
The 12 minute swim test requires the person being tested to swim as far as possible in a 12 minute period.
The objective of the test is to measure the maximum distance covered by the individual during the 12 minute period and is usually carried out in a swimming pool by counting the amount of laps completed along a pool of known length.
- Safety First – This is a strenuous fitness test and it’s recommended that you have your physician’s clearance before performing this test on your own.
- Equipment – A stopwatch is required for ensuring that the individual swims for the correct amount of time.
- Location – Find a pool that is fairly quiet and where the test will not be interrupted or influenced by other pool users. Make sure you obtain the length of the pool for results.
Steps:
- Warm Up – Perform a short 10 to 15 minute warm up before performing any fitness testing.
- Run or Walk – When you are warmed up, get going. Swim as far as you can in 12 minutes using any swimming style you choose.
- Record Your Distance – Record the total number of laps you completed in 12 minutes and multiply by the pool lap distance.
- Analyse your results – Compare your results to the norms and recommendations for your age and gender with the following table.
12 Minute Swim Fitness Test Results (1 yard = 0.91m)
(click image to enlarge)
Source: Cooper, K. H. 1982. The Aerobics Program for Total Well-Being. New York: Bantam Books.
12 Minute Cycling Test
If you don’t like to swim or run, this cycle test is an alternative option that can be used to assess cardiovascular fitness. This test can be done outside using distance markers or inside (preferred) on a stationary cycle.
How to Perform the 12 Minute Cycle Test
The 12 minute cycle test requires the person being tested to cycle as far as possible in a 12 minute period.
The objective of the test is to measure the maximum distance covered by the individual during the 12 minute period and is usually carried out using an outdoor track or indoor stationary cycle.
Try to cycle on a hard, flat surface, with minimal wind, where traffic is not a problem and use a bike with no more than 3 gears. If the wind is blowing harder than 10 mph, take the test on another day. Measure the distance you cycle in 12 minutes by either the speedometer/odometer on the bike (which may not be too accurate) or by another means, such as a car odometer or an engineering wheel.
- Safety First – This is a strenuous fitness test and it’s recommended that you have your physician’s clearance before performing this test on your own.
- Equipment – A stopwatch is required for ensuring that the individual cycles for the correct amount of time.
- Location – Find a track outside that is fairly quiet and where the test will not be interrupted or influenced by other people. Make sure you obtain the length of the cycle track for results.
Steps:
- Warm Up – Perform a short 10 to 15 minute warm up before performing any fitness testing.
- Run or Walk – When you are warmed up, get going. Cycle as far as you can in 12 minutes.
- Record Your Distance – Record the total distance you completed in 12 minutes.
- Analyse your results – Compare your results to the norms and recommendations for your age and gender with the following table.
12 Minute Cycle Fitness Test Results (units below are in miles. 1 mile = 1.61 km)
(click image to enlarge)
Source: Cooper, K. H. 1982. The Aerobics Program for Total Well-Being. New York: Bantam Books.
Muscular endurance
Muscular endurance is very important for people playing sports and who have to sustain an activity for long periods of time. It’s important to pay attention to muscular endurance if you play any sort of sports, or are involved in any sort of physical activity thats lasts for quite a while. For example, such sports as hockey, football, tennis, etc. Another acitivity that is very dependant on muscular endurance is cross country running, in fact it is probably the best example of muscular endurance, as it involves very little muscular strength or flexibilty.
If you are looking to improve muscular endurance, the best way would be to involve yourself in just about any cardivascular activity, such as running, biking, and playing sports. Even walking will help you stay healthy and condition your leg muscles, to a point. If you are looking to improve the endurance of your upper body, bodyweight exercises such as chin-ups, push-ups, triceps dips, etc, will improve this, and your strength as well.
NOTE: These tests are also excellent fitness tests for children of a healthy ability.
Push Ups
A simple test here with no equipment needed. This test is an excellent way to measure your upper body muscular strength and endurance.
- Men should use the standard “military style” push ups with hands and toes only touching the floor.
- Women have the option of using the “bent knee position”.
- Hands are to be either side of the chest. Back straight.
- Lower yourself so your chest is just within an inch of the floor. Elbows go wide out to the side.
- Do as many push ups as possible with good form until exhaustion.
- You are allowed to pause between reps in the extended position (arms straight).
- Count the total number of reps performed.
Push Ups for Boys (Military Style)
(click image to enlarge)
Push Ups for Girls (Military Style)
(click image to enlarge)
Push Ups for Men (Military Style)
(click image to enlarge)
Push Ups for Women (Military Style)
(click image to enlarge)
Sit Ups
A simple test, but very effective. All you need is a solid floor (use a mat or towel if you wish) and a stopwatch. This test is an excellent way to measure your overall body muscular strength and endurance. If you have back problems then use caution or avoid this exercise.
- Lie on the floor with your knees bent at 90 degrees.
- Have your feet flat on the floor and your hands resting on your thighs.
- Contract your abdominals to curl your spine and reach your arms to touch the top of your knees (see image above).
- Make sure you keep your head neutral so you don’t pull on your neck.
- Ensure your lower back remains in contact with the floor at all times.
- Return to the starting position in a controlled manner.
- Repeat for as many reps as you can complete in 60 seconds.
- Make sure each rep is controlled and without swinging or using momentum.
- Count the number of completed reps in 60 seconds and compare with the corresponding table below.
Sit Ups for Boys (Reps in 60 seconds)
(click image to enlarge)
Sit Ups for Girls (Reps in 60 seconds)
(click image to enlarge)
Sit Ups for Men (Reps in 60 seconds)
(click image to enlarge)
Sit Ups for Women (Reps in 60 seconds)
(click image to enlarge)
Muscular Strength
Physical strength is very important to overall health and ability. Strength developed through resistance training will help to build your entire musculoskeletal system and increase bone density. It also boosts metabolism, improves body composition and ensures a high functional ability.
Upper Body Strength (Bench Press – One Rep Max)
This test will determine the maximum amount of weight that you can bench press for one complete repetition. It is a taxing procedure that will take time and effort to complete.
Warning: This upper body test is not suitable for everyone, so there are two options for this test. If you think you have limitations that prevent you from being able to do either of the tests safely, then do not attempt them.
Option 1 (Beginner / Intermediate):
- Warm up beforehand using dynamic stretching and light repetitions.
- Select a weight for the barbell that you know you can lift for 6 – 10 good repetitions.
- Lie flat on a bench with the weighted barbell racked.
- Place your hands on the bar wider than shoulder width (as you would for a wide push up off the floor).
- Un-rack the bar.
- Lower to within an inch of your chest (without touching) in a controlled motion and push back up to the starting position.
- Repeat until you cannot perform any more reps in a safe and controlled manner without assistance.
- Make sure you breathe properly during the motion.
- Multiply the weight you used against the corresponding multiplier from the table based on the number of reps you performed. This weight is your one rep max weight.
- Divide your 1 rep max by your body weight (make sure you use the same units of measurement). This will give your strength to weight ratio.
- Compare this ratio against the “Ability” table below to determine your ability.
| Number of Reps Completed | Multiplier |
| 1 | 1.00 |
| 2 | 1.05 |
| 3 | 1.08 |
| 4 | 1.11 |
| 5 | 1.14 |
| 6 | 1.18 |
| 7 | 1.21 |
| 8 | 1.25 |
| 9 | 1.29 |
| 10 | 1.33 |
| 11 | 1.37 |
| 12 | 1.41 |
| 13 | 1.46 |
| 14 | 1.51 |
| 15 | 1.57 |
Example:
- Jack is 25 years old and he weighs 75kg.
- He performs a bench press of 70kg for 8 reps unassisted.
- 70kg x 1.25 (from table) = 87.5kg (1 rep max)
- 87.5kg / 75kg (body weight) = 1.167 (Strength to weight ratio).
- 1.167 puts Jack’s ability in the “Good” category.
Option 2 (Advanced):
In this option, you will actually experience lifting your maximum one rep weight.
- Perform a light warm-up to improve blood flow and increase your heart rate for 5 minutes. (Brisk walk, stationary bike, rowing machine).
- Start by selecting a weight which you estimate is around 30 – 50% of your 1 rep max.
- Perform the bench press exercise as instructed in option 1 for the number of reps as shown in the table below.
- Between each set, rest for the corresponding rest time in the table.
- Then increase the weight used in each set, perform the reps and rest as instructed in the table.
- Continue until you reach set 7 and beyond where you are no longer able to perform a complete rep.
- Note the weight you used where you did complete a full rep max.
- Divide your 1 rep max by your body weight (make sure you use the same units of measurement). This will give your strength to weight ratio.
- Compare this ratio against the “Ability” table below to determine your ability.
(click image to enlarge)
Ability for Men (Strength to Weight Ratio)
(click image to enlarge)
Ability for Women (Strength to Weight Ratio)
(click image to enlarge)
Source: Institute for aerobic research 1985
Lower Body Strength (Leg Press – One Rep Max)
This test will determine the maximum amount of weight that you can leg press for one complete repetition. It is a taxing procedure that will take time and effort to complete.
Warning: This lower body test is not suitable for everyone, so there are two options for this test. If you think you have limitations that prevent you from being able to do either of the tests safely, then do not attempt them. If you have any knee or hip problems that would prevent you from doing this assessment, consult your physician first.
Option 1 (Beginner / Intermediate):
- Warm up beforehand using dynamic stretching and light repetitions.
- Select a weight for the machine that you know you can press for 6 – 10 good repetitions.
- Sit on the machine with your back on the padded support.
- Place your feet shoulder width apart on the platform with toes neutral pointing upwards.
- Press the platform to the start position. Make sure you have a slight bend at the knees.
- Release safety lever and grasp handles to sides. This is the starting point.
- Lower the platform as a low as possible without allowing the hips (or glutes) to raise off the padded support.
- Press the platform back to the starting point without coming to a full lockout of the knees.
- Repeat until you cannot perform any more reps in a safe and controlled manner without assistance.
- Make sure you breathe properly during the motion.
- Multiply the weight you used against the corresponding multiplier from the table based on the number of reps you performed. This weight is your one rep max weight.
- Divide your 1 rep max by your body weight (make sure you use the same units of measurement). This will give your strength to weight ratio.
- Compare this ratio against the “Ability” table below to determine your ability.
| Number of Reps Completed | Multiplier |
| 1 | 1.00 |
| 2 | 1.05 |
| 3 | 1.08 |
| 4 | 1.11 |
| 5 | 1.14 |
| 6 | 1.18 |
| 7 | 1.21 |
| 8 | 1.25 |
| 9 | 1.29 |
| 10 | 1.33 |
| 11 | 1.37 |
| 12 | 1.41 |
| 13 | 1.46 |
| 14 | 1.51 |
| 15 | 1.57 |
Example:
- Jill is 21 years old and she weighs 65kg.
- She performs the leg press of 74kg for 10 reps unassisted.
- 74kg x 1.33 (from table) = 98.42kg (1 rep max)
- 98.42kg / 65kg (body weight) = 1.51 (Strength to weight ratio).
- 1.51 puts Jill’s ability in the “Good” category.
Option 2 (Advanced):
In this option, you will actually experience lifting your maximum one rep weight.
- Perform a light warm-up to improve blood flow and increase your heart rate for 5 minutes. (Brisk walk, stationary bike, rowing machine).
- Start by selecting a weight which you estimate is around 30 – 50% of your 1 rep max.
- Perform the leg press exercise as instructed in option 1 for the number of reps as shown in the table below.
- Between each set, rest for the corresponding rest time in the table.
- Then increase the weight used in each set, perform the reps and rest as instructed in the table.
- Continue until you reach set 7 and beyond where you are no longer able to perform a complete rep.
- Note the weight you used where you did complete a full rep max.
- Divide your 1 rep max by your body weight (make sure you use the same units of measurement). This will give your strength to weight ratio.
- Compare this ratio against the “Ability” table below to determine your ability.
(click image to enlarge)
Ability for Men (Strength to Weight Ratio)
(click image to enlarge)
Ability for Women (Strength to Weight Ratio)
(click image to enlarge)
Source: Institute for aerobic research 1985