It’s not always easy to gauge how your fitness practices are paying off. Especially if you’re in a workout rut, seeing the results—or even knowing what to look for—can get a little confusing. Performing a few simple fitness tests can help you gain a better understanding of your physical and mental capabilities in order to determine which areas could use a little improvement.
The fitness test in the article is not your typical fitness check-up. We aren’t going to ask you to check your BMI or to take your body measurements. We’ll test you in functional aspects and let you be your own judge.
Lifting weights shouldn’t be about moving big weights and pumping your ego. Your goal should be to be muscular, agile, flexible, and strong. Bodybuilding shouldn’t turn you into a slab of meat. It should rather add to your lifestyle and make you active in all aspects.
This fitness test is for people who have passed the beginner stage in the gym. If you have reached the intermediate stage, you should at least be able to bench press the equivalent of your own body weight.
2. Squat Your Bodyweight
Many people focus on their upper bodies and lack lower body strength. You should be able to squat with your own body weight on the barbell. Another squat test would be to squat and hold at the bottom for 30 seconds without any added resistance. Repeat this for 10 reps.
3. Deadlift Two Times Your Bodyweight
The deadlift is one of the most badass exercises. Lifting heavy weights off the ground is one of the most functional exercises you can do. Deadlifting two times your body weight is the ultimate sign of brute strength.
4. 50 Strict Push-Ups
Most people in the gym focus on lifting weights and completely ignore bodyweight exercises. It can’t get more functional than working out with your own body weight. Perform 50 strict push-ups in one set without resting.
5. 20 Strict Pull-Ups
Pull-ups are one of the few exercises which work the entire upper body. Most people use leverage while performing the pull-ups by generating momentum with their legs. Your goal should be to perform 20 strict pull-ups without jerking or using any momentum.
6. Planks for Two Minutes
Planks are a great exercise for building core strength. While performing the planks, your body should be in a straight line from head to toe. Make sure your hips don’t slouch or form a bridge.
7. Sit on Floor Without Using any Support
Many people are incompetent in sitting on the floor without using any help. You should be able to sit cross-legged on the floor without using your hands or knees. Similarly, your legs should be strong enough that you can stand up without any support.
8. Touch your Feet without Bending Your Knees
While standing, you should be able to touch your feet – or even the floor without bending your knees. In the second variation, sit on the floor, stretch out your legs and touch your toes without bending your knees.
9. Balance on One Foot for 30 Seconds
It’s important to maintain your balance as you get bigger and stronger. Stand on your right foot and lift your left leg so your quad is parallel to the floor. Hold for 30 seconds and repeat on the left leg.
10. Carry Your Bodyweight for 30 Seconds
Farmer’s walk is one of the best exercises to build grip strength. Use a trap bar to do a 30-second farmer’s walk. You can use dumbbells if you don’t have access to a trap bar at your gym.
11. Long Jump Your Height
You need to constantly fight against turning into a chunk of meat by performing agility exercises and routines. You should be able to long jump the equivalent distance of your height from a standing position. High jumps and box jumps should also be a part of your exercise arsenal.
12. Run a Kilometer in 4 Minutes
This fitness test isn’t just about lifting weights. We’ll be testing your strength, flexibility, agility, and endurance. Having great cardiovascular conditioning is a must for a healthy lifestyle. You should be able to complete a 1K run in under four minutes.
Perform all the exercises mentioned in the article and rate yourself on a scale of 1-12, with 12 being the fittest and 1 being the worst fitness level. Give yourself a point for completing each exercise listed in the article.
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