Test Your Fitness With This 4-Minute Challenge

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See how you compare to others your age by testing your pushup and squat skills.

Start with pushups.

The pushup is a time-honored full-body exercise, which is why it’s used by drill sergeants and gym teachers around the world.

The men’s pushup.

pushup

Your body should be as straight as a plank and with your knees off the ground. Start with your arms straight and then lower your body until your arms are bent 90º. Don’t worry about whether or not your chest touches the ground. Elbows can be close to your ribs or not; it’s up to you. See how many you can do in a row without breaking form.

The women’s pushup.

1t_slow_pushup

Do modified pushups with your knees on the ground. Start with your arms straight. Lower your body until your arms are ben 90º, then return to straight arms for each movement. Elbows can be close to your ribs or not; it’s up to you. See how many you can do in a row without breaking form.

Rest for 60 seconds, then start the squat test.

Next: squats.

chairsquat

Start with a chair or box that makes your knees bend 90º when sitting on it.  Start standing straight up with your arms straight out in front of you or at your waist. Lower yourself until your butt grazes the chair or box (don’t sit), and then come back up. That’s one. Do these in controlled movement. See how many you can do in a row with perfect form, without any rest in between.

Check your results.

The charts below are test norms for men and women. If you scored well for your age, congratulations, and keep it up! If you’re below the target, you can do workouts like Power 20 to improve your scores over time.

 

pushup test norms

Source for pushup norms: Essentials of Exercise Physiology

squat test normsSource for squat norms: UK National Register of Physical Trainers

 

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  • Dior

    Great simple test. You should note in your article that it’s best to keep your back as straight as possible (versus bending over, neck approaching floor). For instance, your back should be as parallel with the back of the chair as possible. :)