Test Your Fitness Levels

Test Your Fitness Levels

Whether you’re a complete beginner or if you’ve been hitting the gym/training consistently progression is what keeps us moving forward. Sure, visible weight loss is great, as well as body measurements. But what about trying these 4 methods to test your fitness levels?


Target: Core Strength

How: Get into a push-up position on the floor, bend your elbows 90° and rest your body weight on your elbows. You should hold your body in a straight line from head to heels, keeping your feet together, elbows inline beneath your shoulders. Look straight down and brace your core. Focus on keeping that straight line as much as possible for as long as possible.

plank fitness level

Press Up

Target: Chest, Shoulders and Triceps

How: Similar to the plank positioning, instead of resting body weight on elbows support yourself with straight arms and palms flat on the floor. Keep elbows pointing back. Lower your chest to the floor until your upper arms are parallel to the floor, raise chest up to starting position.

Depending on client strength and confidence you may have the client make the exercise easier by securing themselves on their knees rather than full push-up position. This is one of the longstanding traditional methods used to test your fitness levels.

push up test results table

Bodyweight Squat

Target: Core, Quads and Hamstrings

How: Standing with feet shoulder width apart toes turned slightly out. Lower until thighs are parallel with the floor. Knees should remain over feet. Keeping the weight in your heels push/stand up straight. Be careful to ensure that knees don’t track inwards while keeping heels flat on floor throughout.

Depending on client strength and confidence you may have the client sit in a chair and stand up.

body weight squat fitness results

Sit up Test (1 minute)

Target: Core

How: Client lies flat on the mat with knees bent, feet are flat on the floor with their fingers touching their ears (elbows out). Hold or brace feet into position, the client then raises up, touches knees with elbows and returns to the floor. The client continues with as many sit-ups in 1 minute.

sit up test results

These are all basic fitness tests which can be carried out anywhere with minimal equipment. With the tables we’ve provided you’ll be able to gauge how well you’ve progressed and how you compare to industry standards.

Personal Trainers

All the above tests can be carried out either by yourself on your own or personal trainers may look to test your fitness levels using these or tests similar to the above.

Looking to turn your passion for fitness into a career? Want to become a Personal Trainer? Contact or speak to one of our career advisers on 0151 691 6680 today.

Like what you have read? Feel free to share and subscribe to make sure you’re notified when more content is available.


Leave a reply

Your email address will not be published. Required fields are marked *