How Fit Are You? 5 Best Ways To Test Your Fitness Level

Big biceps or abs don't portray that you are fit; instead, your timings and reps on these five tests will determine your fitness level.

Ishaan Arora
Written by: Ishaan AroraUpdated at: Jan 09, 2023 08:00 IST
How Fit Are You? 5 Best Ways To Test Your Fitness Level

Without a doubt, the last few years have been a nightmare, with the Covid-19 invasion and restricting people to their homes. Covid-19 highlighted that if you want to survive in this world, you must have a high level of immunity as well as fitness. And it is fairly obvious that you have made a New Year's resolution to get in shape this year. However, getting in shape does not guarantee that you are a fit individual. Similarly, having big muscles or a slim waistline is not a sign of fitness. 

How to Test Fitness Levels

So, if you believe you are the fittest of all, here are five ways to prove it.

1) Bodyweight Exercise Test

It is said that if you can lift your own body weight, you will have enough strength to pass the fitness test.  A person should be able to do 30 pushups in one go, then 10 pull-ups, 25 bodyweight squats, and a plank hold.  The most important requirement is that you be able to lift your body while performing pull-ups.  However, if you think bodyweight exercises are useless, it is time to change your workout routine and incorporate more bodyweight moments.  The best thing about bodyweight workouts is that they can be done anywhere and do not require any equipment.

Also Read: 5 Things To Unlearn About Weight Loss In 2023

2) 12-Minute Run Test

The 12-minute run test, commonly referred to as the "Cooper test," was created by Dr Ken Cooper in the 1960s as a tool for the military to gauge aerobic fitness and determine VO2 max.  This run test is a straightforward technique for assessing aerobic fitness. To check your fitness level, run for 12 minutes and enter the length of your run into one of these formulas.

Kilometers: VO2 max = (22.351 x kilometers) - 11.288

Miles: VO2 max = (35.97 x miles) - 11.29

Your age, sex, and the distance you were able to run are used to gauge your degree of fitness.  If a women in her 40s can complete 1,900 to 2,300 metres in 12 minutes, she is considered to be in above-average condition; a men in his 40s must complete 2,100 to 2,500 metres to reach the same level of fitness.

3) Strength Test

The most crucial element when considering fitness tests is strength. And the most accurate way to assess your strength is how efficiently you can complete the deadlift, squat, bench press, and strict overhead press.

The requirement for men is the ability to deadlift twice their body weight. Bench press 1.3 times your body weight, squat 1.5 times your body weight, and overhead press 0.7 times your body weight. Women, on the other hand, must perform a deadlift equal to their body weight.  0.7 times their body weight on the bench press, 0.9 times their body weight on the squat, and 0.3 times their body weight on the overhead press.

Also Read: How To Speed Up Your Workouts & Increase Calorie Burn

4) Cardiovascular Test

Time yourself on a 1.5-mile (2.4-kilometre) run or jog to assess your cardiovascular health.  Based on age and gender, the following times are generally considered indicators of a good fitness level. A faster time generally indicates better aerobic fitness, while a slower time indicates room for improvement.

  • 25 or below - 13 minutes for women and 11 minutes for men
  • 25 to 35 years - 13.5 minutes for women and 11.5 minutes for men
  • 35 to 45 years - 14 minutes for women and 12 minutes for men
  • 45 to 55 years - 16 minutes for women and 13 minutes for men
  • 55 to 65  years - 17.5minutes for women and 14 minutes for men

5) Balance Test

With age, balance becomes increasingly important, and this little test will tell you how strong your body is. Lift one foot up from the ground by six inches while standing on a firm surface.  Your foot should be against the leg you are standing on with your knee bent. Check your timing in this position. Perform this three times with each leg, then average your results. If you're 30 years old or younger, you should be able to maintain your balance for at least 30 seconds. If you're over 30, holding it for fewer seconds is normal.

Image Credit: Freepik

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