How Fit Are You Really?

Even if you’re an enthusiastic exerciser, the answer may surprise you. There are countless complicated and costly methods to measure your fitness — from wearable tech to VO₂ max testing using specialized metabolic carts. But you don’t need to spend a fortune to evaluate your strength, mobility, balance, and cardiovascular health. You can assess your fitness from home, using minimal or no equipment and techniques that have stood the test of time because they work. Below are five of the best home fitness tests that will give you valuable insights into your physical condition. (If you have medical issues that might be affected by these activities, consult your GP before attempting them.)

1. Three-Minute Step Test

Originally designed in the 1940s to assess the fitness of American military personnel, this easier YMCA version developed in the 1970s requires no gym membership or fancy gadgets. You’ll just need a sturdy step and a few simple tools.

What does it measure?

This test evaluates cardiovascular fitness. The quicker your heart rate returns to normal after the test, the fitter you are. According to Uzo Ehiogu, a clinical specialist physiotherapist, “The fitter you are, the more efficient your heart is at pumping blood around your body.”

What you’ll need:

• A 12-inch step (the bottom step of your staircase will do)
• A stopwatch
• A metronome (you can download a free app on your phone)

What to do:
Set the metronome to 96 beats per minute (bpm) and step 24 times a minute for three minutes. Immediately after, measure your pulse by placing your fingers on your wrist and counting your heartbeats for 60 seconds.

What does your score reveal?

• Men Aged 46-55: Under 87 bpm is excellent; 87-96 is good; over 113 is below average.

• Women Aged 46-55: Under 95 bpm is excellent; 94-104 is good; over 123 is below average.

If the regular step height is too challenging, use a shallower step.

How to improve:
To boost your cardiovascular fitness, aim for 30 minutes of walking each day. As you progress, intersperse your walking with jogging for greater intensity.

2. Press-Ups

Press-ups are a classic measure of physical fitness that have been used for decades. Scores for this test were established in 2019 by the Canadian Society for Exercise Physiology.

What does it measure?

This test evaluates upper body strength and muscle endurance, which are essential for daily activities like lifting groceries or kids.

What to do:
Position your hands just wider than shoulder-width apart on the ground, extend your legs behind, and keep your body in a straight line. Lower your body until your chest is close to the floor, then push back up. Continue until you can’t maintain proper form.

What does your score reveal?

• Men Aged 40-49: 13-16 press-ups is good.
• Women Aged 40-49: 11-14 press-ups is good.

If you struggle with regular press-ups, modify them.

How to improve:
Try box press-ups or wall press-ups to build strength. Aim for three sets of 8-10 exercises three times a week.

3. Squats to Failure

This test measures how many squats you can do consecutively, focusing on lower body strength, essential for mobility and overall function.

What to do:
Stand with your feet wider than hip-width apart. Keeping your back straight, lower yourself as if sitting down, then return to standing. Continue until you can no longer maintain good form.

What does your score reveal?

• Men Aged 40-49: More than 29 squats is good.
• Women Aged 40-49: 21-23 squats is good.

If you find regular squats challenging, use a chair for support.

How to improve:
Incorporate squats into your routine—aim for three sets of 12 squats three times a week. Additionally, try glute bridges to strengthen your core.

4. Single Leg Calf Raises

The objective here is to assess calf endurance and strength. This test has been widely recognized in sports medicine and physiotherapy.

What does it measure?

Calf raises test your ability to stand and move effectively, which is vital for walking, running, and jumping.

What to do:
Stand on one leg while the other leg is bent and off the ground. Raise onto the ball of your foot as high as possible, then lower your heel. Repeat until you can no longer perform the exercise with good form.

What does your score reveal?

• Men Aged 40-49: Average is 30 calf raises.
• Women Aged 40-49: Average is 24 calf raises.

If this feels too hard, use a wall for balance.

How to improve:
For beginners, try seated calf raises or increase the difficulty by holding weights while performing the exercise.

5. ‘Old Man’ Balance Test

The aim is to put on a sock and shoe while standing on one leg, a task that assesses mobility and balance.

What does it measure?

This test is crucial for evaluating balance, which tends to decline with age, affecting the risk of falls and fractures.

What to do:
While standing on one foot, lean to pick up a sock and put it on your elevated foot, then repeat the process for the shoe and tie the laces. You must not let the elevated foot touch the ground.

What does your score reveal?
There isn’t a specific time for completion, but being able to do it is itself a success. Aiming to put just the sock on in under 20 seconds is ideal.

How to improve:
Practice standing on one leg for increasing durations each day to enhance balance. Start with 20 seconds and work up to a minute.

With these simple yet effective tests, you can gauge your fitness levels and track your progress over time without breaking the bank. Whether you’re aiming to maintain your current fitness level or looking to improve, these assessments can serve as valuable benchmarks to keep you motivated and on track.