If You Want To Know Your Fitness Level Here Are The 7 Best Ways To Do So

It’s not always easy to gauge how your fitness practices are paying off. Especially if you’re in a workout rut, seeing the results—or even knowing what to look for—can get a little confusing. Performing a few simple fitness tests can help you gain a better understanding of your physical and mental capabilities in order to determine which areas could use a little improvement.

Ready for a challenge? Below you’ll find seven of the best fitness tests to try at home or in the gym.

If You Want To Know Your Fitness Level Here Are The 7 Best Ways To Do So

1. 2,000-Meter Row

The 2,000-meter row is a gold-standard among athletes and professional rowers (it’s the official distance in rowing competitions). Known for working out 86 percent of your body’s muscles, it’s also a great way to test your heart health. “It’s a true test of one’s lung capacity as well,” Annie Mulgrew, founding instructor at CITYROW, previously told Well+Good. “It requires that someone be not only in cardiovascular shape, so they can breathe and sustain high-intensity heartbeats, but also that they be able to push through lactic acid that’s going to start building up all over the body.”

The test is fairly straightforward: Time yourself rowing 2,000 meters. Exactly how fast you should be able to complete a 2,000-meter row depends on your height and weight, but Mulgrew suggests working with a benchmark of two minutes per split, or 500 meters. All in all, it’s really about endurance, power, and pacing. For details on the whole test, read more here.

2. 3-Minute Plank

Keeping your both hands on the plank for 1 minute is terrible. But holding it for 3 minutes is just a really perfect test for your muscles. “With the plank, so many other muscles are engaged like from your chest to your lats, obviously your core, but even your quads, your glutes if you’re doing it all right,” Mike Donavanik, founder and CEO of digital fitness platform Sweat Factor, previously told Well+Good. “To be able to hold a regular plank for a three-minute duration without any breaks is great. Anytime you can have movements to a plank too, I mean you’re just killing it if you can do that.”

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3. Sitting-Rising Test

You will have fun while doing this exercise. As it is known by its name “sitting-rising test”, while doing his you speedily go from sitting to standing posture in a very elegant way.

The goofy test was inspired by Brazilian physician Claudio Gil Araújo, MD, as a way to predict longevity. Turns out, the older we get, the harder it becomes to keep our balance and stay nimble. If you can go from a sitting position to a standing position without using anything for additional balance (or just toppling over), you’re in good shape. Try the test out for yourself here.

4. 10-Minute Squat Test

Like the previous workout, this challenge is designed to test your ever-important dexterity. The format was designed by mobility coach Kelly Starret, PT, and rotates between a standard squat and an assisted pistol squat, AKA the single-leg squat.

Starret explains in her video that this is a one-sided movement and you have to expand your leg earlier than returning in the original squat. It tests your firmness which is necessary for all exercises.

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5. Military Fitness Tests

Armed forces around the world are notorious for requiring their members to be in tip-top shape. This means being able to pass some of the most rigorous fitness tests designed to challenge strength, endurance, and speed.

From the UK Special Air Service’s grueling 8-part challenge to India’s Para Special Force’s final physical fitness test, here is a round-up of the 5 hardest military physical training regimens from around the world, if you really want to test your limits.

6. Firefighter Fitness Test

Similarly, firefighters are required to be in incredible physical shape, which is why the Fire Department of New York requires every incoming firefighter to pass the Candidate Physical Ability Test (CDAT).

As you probably guessed, this isn’t your average fitness challenge. Per the FDNY’s prep guide, there’s some not-so-basic gear involved, like a 10-pound sledgehammer (to practice forcible entry) and a 165-pound mannequin (to practice saving a human from a burning building.) The whole test can be completed in 8 serious steps. Learn more here.

7. 9-Step General Fitness Test

Want something a little more comprehensive? This 9-part exercise test addresses all the key components for overall fitness, from strength and conditioning, to stamina, to balance.

Designed by Refine Method’s founder Brynn Putnam, this at-home assessment is great for getting a pulse check on where your physical fitness is currently and how it can improve. Expect the basics, like push-ups, vertical jumps, and planks, as well as some novel exercises, like the SRT from above, as well as the grown-up version of the beep test.

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