At some point along your fitness journey, you’ll wonder whether you’re getting more fit. You may already be tracking your progress with an app that creates charts to show you the results of your efforts. However, you may want to test yourself to see if your fitness is improving. If so, why not do a fitness test?
You won’t need fancy equipment or a personal trainer or specialist. In fact, in most cases, all you need is yourself and a stopwatch. So, let’s explore ten fitness tests you can do to track your progress towards your fitness goals.
1. The Resting Heart Rate Fitness Test
Ironically, this fitness test doesn’t require you to do anything but sit comfortably. That’s because your resting heart rate is a good indicator of your overall fitness level. One sign that your cardiovascular health is improving is that your heart beats slower at rest because it is more efficient at pumping blood.
To do this fitness test, you only need to take your pulse or use a fitness tracker to measure your resting heart rate and compare your results.
2. Push-Ups
Are you looking for a way to test your upper body strength and endurance? Then the push-ups fitness test is for you. The test is simple. All you need to do is perform as many push-ups as possible until you can’t do anymore.
To do a push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body until your chest touches the floor, then push back up to the starting position.
3. Sit-Ups
Your abdominal muscles are essential for your back support and core stability. The sit-up test measures the strength and endurance of your abdominals and hip flexor muscles.
To do a sit-up, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and curl your upper body until your elbows touch your knees. Remember not to pull on your neck or head. Then, lower yourself back down to the starting position and repeat. Count the number of sit-ups you do in one minute.
4. Squats
Squats are a great way to test the fitness of your lower body strength and endurance. To do a squat, stand with your feet shoulder-width apart and lower your body down until your thighs are parallel to the floor. Don’t forget to keep your back straight and your core engaged. Then, stand back up to the starting position and repeat. Count the number of squats you do in one minute.
5. The Plank
The plank tests your core muscle strength and measures the endurance of your back and core stabilizing muscles. You only need a flat surface and time how long you can hold a plank position.
To do a plank, start in a push-up position with your forearms on the floor. You should be looking at the floor instead of looking ahead. Then, lift your hips until your body is in a straight line from head to toe. Once you’re in the proper form, start the timer. Then, stop the timer when you can no longer hold a plank position.
6. The 12-Minute Run/Walk Fitness Test
The 12-minute run/walk test is an excellent way to test your cardiovascular fitness. This test tracks how far you can go in 12 minutes. It’s up to you whether you want to walk or run. The more fit you are, the farther you will go. Keep track of your distance to see how you’re improving over time. This test is easier if you use a fitness tracker with GPS.
7. The 1-Mile Run Fitness Test
Like the 12-minute run/walk test, the 1-mile run is another good way to test your cardiovascular fitness. However, the key difference is to see how fast you can run a mile. Keep track of your results and see how you’re improving over time.
8. Wall-Sits
The wall-sit tests your lower muscle strength and endurance. To do a wall sit, lean against the wall with your legs at a 90° angle. Then, time how long you can maintain that position. Stop timing yourself when you can’t hold the position any longer.
9. The Vertical Jump Fitness Test
The vertical jump measures your explosive leg power. This fitness test requires a high wall, such as the outside of a building, so there is plenty of room to jump and land safely.
First, reach as high as you can without standing on your tiptoes and make a mark on the wall. Next, jump as high as you can and attempt to touch the wall at the highest point of your jump. Then, measure the distance between the two points.
10. Jump Rope
Jumping rope is a great way to test your cardiovascular fitness and coordination. You can do this fitness test by seeing how many times you can jump rope in a minute. You will want to do this with your feet together on a soft surface. If you miss a jump, then continue jumping rope and only count the number of times you jump the rope successfully. Keep track of how many times you jump the rope in a minute.
The Takeaway
A fitness test is an excellent way to see if you’re becoming more fit. By regularly testing yourself, you can see if you’re on the right track towards your fitness goals. Don’t forget to track your test results so you can compare yourself today against your previous results to see if you’re improving.
If you keep at it, then you will improve. However, keep going even if you meet your fitness goals. You must stay active and make exercise a lifelong activity. Your future self will thank you.
FitTrend’s mission is to help you along your self-improvement journey, promote an active lifestyle, and help you achieve your goals. Our journal can help you track your activities and workouts. Also, FitTrend allows you to connect certain smartwatches and trackers to your account to make it easier for you to update your journal automatically. Create your account today and start using FitTrend for free!
Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
