How Fit Are You REALLY? (7 Tests)

When it comes to the overall fitness of the general gym-going population, I think that there are a few measurements that people should strive for. These benchmarks aren’t crazy or difficult by any means, but they are what I believe would constitute as someone being in good, healthy shape at any age.

The first fitness standard I want to go over is the pull-up. To be considered a fit individual, I would recommend being able to perform 15, strict-form, unbroken pullups. For women to be considered fit, I am expecting 7 reps. This standard will go down as you age, but I expect that somebody who is training regularly to be able to do around 7-10 pull-ups in their 70’s.

When it comes to pushups, 40 unbroken, hand-release pushups is the standard for men. 30 reps for women. Like the pullups, the number of pushups you can be expected to do will go down with each passing decade.

Then we have a standard, dead-arm bar hang. Being able to hang from a bar tests multiple aspects of your fitness including but not limited to; grip strength, thoracic mobility, and core strength.

If you are going to test core strength, I don’t want to necessarily test the rectus abdominus, but I’d rather check your lateral pillar strength and stability. This comes in the form of a side plank with the top leg lifted in the air. If you want to consider yourself fit, you should be able to hold this position for 30 seconds on each side.

We can test your leg strength and hip stability, among other lower body metrics, with a single leg wall sit. This is also a way to test for stability in the ankle and knee. Hold this wall sit for 30 seconds on each leg and you’re in good shape.

I would also encourage people wanting to see how fit they are to attempt something I call “The Old Man Test”. Simply put, can you put your sock and shoe on one foot and tie that shoe without putting your foot down. This will test mobility, balance, and strength – all metrics of a fit person.

Lastly, we have the wall splat test. By assuming the splat position less than an inch away from the wall, squatting all the way down, and standing up without touching the wall, losing your balance, or falling over is a great way to test your mobility throughout your entire body.

When it comes to measuring how fit you are, testing yourself with these movements can determine not just your overall fitness markers, but where you need to work to improve on. Being fit isn’t just excelling at one or two things, but being multidimensional and multifaceted with their body in the process.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).