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.
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.
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.
Sit up Test (1 minute)
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.
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.
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.
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