Physical fitness tests

Find out whether you are fit enough to be healthy.



Many of the most helpful and reliable physical fitness tests are easy to do at home and require very little equipment! There are tests for strength, body composition, and endurance.

When you take the tests, you will be able to compare your results to your peers. For example, an average lady in her 40s has a VO2 Max (cardio endurance rating) of about 32. She can do 15 push ups on her knees, and her waist is about 34.5 inches. How do you compare?

As you look up your test results you'll see how much you need to improve to lower your risk of future health concerns. Every step of progress counts. Even a modest improvement in cardio fitness can lower your risk of heart disease by 13%!

Test again in 6-12 weeks to see your progress.



Cardiovascular fitness tests

Rockport Walking Test 
This simple test makes it possible for non-athletes to find their VO2 Max. Walk 1 mile for time, and enter your heart rate into the fitness calculator. The better your score, the lower your risk for future health issues.

Cooper Test
A 1.5 mile jog / run for runners and more athletic types. As with the walking test, you'll be able to compare your results to men or women your age.

VO2 Max
Analyze your results from the Cooper Test and the Rockport Walking Test. See the average VO2 Max for your age group and find out how much you need to improve your fitness to lower your health risk significantly.



Muscular strength and endurance tests

Cooper Test 
The Cooper Test also measures upper body strength with a maximum push up test. As with the 1.5 mile run, 1000s of people were tested in the research, so you will get a fair comparison to people in your age group.

Abdominal muscle strength
The Curl up test is the most scientific and accurate abdominal test you can perform at home. (1). For best results, be sure to follow the illustrations and instructions.



Body composition tests

Complete your profile by taking body weight, waist and hip measurements along with the other physical fitness tests. A person with a healthy weight or body composition has, on average, a 50% lower risk of premature death than an obese person. For the most accurate results, take all 3 body composition tests below.

Body mass index
Are you obese, overweight, or normal weight? How do you compare with men and women of the same height? Health risk charts are included for your reference.

Waist circumference
Find out how many inches you need to lose for better health.Learn proper waist measurement technique as you compare your waist line to averages for your gender and ethnicity.

Waist hip ratio
Studies show that having a small waist when compared to your hips will give you significant health benefits. Compare your measurements to healthy standards for your gender.

Obesity scale
Analyze your results from the 3 body composition tests above, and get a research-based health rating. Find out how every pound and inch of improvement counts. 


After 6-12 weeks of consistent exercise, come back and take these physical fitness tests again to check your progress.



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Rockport walking test
Find your VO2 Max with a 1 mile timed walk.



Cooper Test
Compare your cardio fitness and strength to your peers.



Body mass index
Is your weight healthy for your size?



Waist-hip ratio
Determine where you carry your weight and how it affects your health.



Abdominal muscle strength
Research-based strength testing.



Obesity scale 
See the health risks for your body weight and measurements.