Do you call yourselves fit? Let’s see… Here are 4 DIY tests that help to measure your fitness level.

Game for them?

The push-up test

The test measures strength and endurance of muscles. This combo reflects your fitness level better than any other.

The DIY 4-Step Fitness Test
Unsplash / Canva

Do as many push-ups as you can in one minute.

Males can perform traditional push-ups, while females can perform modified push-ups wherein you can position yourselves on knees. Remember, your chest must not touch the floor when you press down.

The test measures how strong your chest, shoulders, and triceps are.

Fit males below 30 can do upto 54 push-ups per minute, which is excellent, while upto 45 is good and upto 35 is average. For 30+ males, 44 is excellent.

Fit females below 30 can do upto 50 push-ups per minute, which is excellent, while upto 40 is good and upto 30 is average. For 30+ females, upto 40 is excellent.

The crunch test

The test measures strength and endurance of abdominal muscles. Crunches are better than sit-ups, as the former target abs better and are safer for lower back.

Do as many crunches as you can in one minute.

Fit males below 35 can do upto 60 crunches per minute, which is excellent, while upto 45 is good and upto 30 is average. For 35+ males, 50 is excellent.

Fit females below 35 can do upto 50 crunches per minute, which is excellent, while 40 is good and 25 is average. For 35+ females, 40 is excellent.

Apart from the above tests, 3-minute step-ups and 1-mile walk tests your cardiovascular strength, aka, how strong your heart is. The lesser time your heartbeats take to return to normal after the test, the fitter you are.

In case you do not match upto the mark, please do not worry. It is never too late to improve. Those who have never exercised before may come in the average or below level. Gradually, with continuous exercise, your body develops strength and endurance and you become fitter. Best wishes.