When it comes to fitness, it’s important to know where you stand in order to set goals and track progress. Taking a fitness test is a great way to get a baseline understanding of your current fitness level.

In this article, we will go through a quick and easy 6-step fitness test that you can do from home.

Step 1: Basic Measurements

The first step in the fitness test is to take basic measurements. You will need a scale and a tape measure for this. Weigh yourself and measure your waist circumference. For men, a healthy waist circumference is less than 40 inches.

For women, a healthy waist circumference is less than 35 inches.

Step 2: Resting Heart Rate

Next, you will need to measure your resting heart rate. Find a quiet place to sit or lie down for a few minutes, then use your fingers to find your pulse. Count the number of beats in 60 seconds.

A healthy resting heart rate is typically between 60 and 100 beats per minute. If your resting heart rate is higher or lower than this range, it may be a sign of an underlying health issue.

Step 3: Push-Ups

The third step in the fitness test is to see how many push-ups you can do in one minute. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest touches the ground, then push back up.

Repeat as many times as you can in one minute. Use the chart below to see how you compare to others in your age group:.

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Age Group	Excellent	Good	Fair	Poor
20-29	>= 54	45-53	35-44	< 35
30-39	>= 44	35-43	25-34	< 25
40-49	>= 39	30-38	20-29	< 20
50-59	>= 34	25-33	15-24	< 15
60+	>= 24	18-23	10-17	< 10

Step 4: Plank

The fourth step in the fitness test is to see how long you can hold a plank. Start in a push-up position, then lower your body so that your forearms are flat on the ground. Hold this position for as long as you can.

Use the chart below to see how you compare to others in your age group:.

Age Group	Excellent	Good	Fair	Poor
20-29	>= 5:02	2:31-5:01	1:31-2:30	< 1:31
30-39	>= 4:28	2:15-4:27	1:16-2:14	< 1:16
40-49	>= 3:49	1:46-3:48	0:56-1:45	< 0:56
50-59	>= 3:10	1:16-3:09	0:46-1:15	< 0:46
60+	>= 2:31	1:04-2:30	0:36-1:03	< 0:36

Step 5: Squats

The fifth step in the fitness test is to see how many squats you can do in one minute. Start with your feet shoulder-width apart, then lower your body until your thighs are parallel to the ground.

Return to standing and repeat as many times as you can in one minute. Use the chart below to see how you compare to others in your age group:.

Age Group	Excellent	Good	Fair	Poor
20-29	>= 52	44-51	37-43	< 37
30-39	>= 45	37-44	30-36	< 30
40-49	>= 39	31-38	24-30	< 24
50-59	>= 34	27-33	20-26	< 20
60+	>= 28	22-27	16-21	< 16

Step 6: Flexibility

The final step in the fitness test is to measure your flexibility. Sit on the ground with your legs straight out in front of you. Reach forward as far as you can, then measure how far you were able to reach.

Use the chart below to see how you compare to others in your age group:.

Age Group	Excellent	Good	Fair	Poor
20-29	>= 23.5 inches	21-23.4 inches	18-20.9 inches	< 18 inches
30-39	>= 22 inches	19.5-21.9 inches	16.5-19.4 inches	< 16.5 inches
40-49	>= 20.5 inches	18-20.4 inches	15-17.9 inches	< 15 inches
50-59	>= 18.7 inches	16-18.6 inches	13.5-15.9 inches	< 13.5 inches
60+	>= 16.8 inches	13-16.7 inches	11-12.9 inches	< 11 inches

Conclusion

Now that you have completed the 6-step fitness test, you have a good understanding of your current fitness level. Use this information to set realistic fitness goals and track your progress over time.

Remember, fitness is a journey, not a destination! Keep working hard and pushing yourself to be the healthiest, happiest version of you.