Fitness Articles

4 Fitness Tests You Can Do at Home

Do-It-Yourself Fitness Assessments

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Why do you exercise? Whether you want to increase your energy, reduce your health risks, or lose some unwanted pounds, do you ever wonder if all that working out is working for you? That's where fitness assessments come in, and they can be great motivational tools to help you reach your goals.

Measuring your fitness level regularly is one way to find out if you're making progress. Most fitness centers have trained staff who can evaluate your body composition, muscular strength and endurance, flexibility, and cardiovascular endurance, but it can be pricey. If you don’t have access to all the toys and tools of your gym, don’t panic. You have everything you need to measure your fitness level in your own house!

Start with the simple assessments below, whether you plan to start an exercise program tomorrow or you've been at it for a while.

The Pushup Test (measures muscular strength and endurance)
The Crunch Test (measures abdominal strength and endurance)
The 3-Minute Step Test (measures aerobic fitness)
The 1-Mile Walk Test (measures aerobic fitness)

These tests are great tools to see how you are doing. When you're done testing, you can track your scores on SparkPeople to keep track of your progress! If you don’t score as well as you like, just remember to focus on improving your own scores periodically. As long as you are improving, your fitness plan is working. If you find you aren’t making the progress that you feel you should be seeing, it may be time to change your workout routine.
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About The Author

Jason Anderson Jason Anderson
Jason loves to see people realize the benefits of a healthy, active lifestyle. He is a certified personal trainer and enjoys running races--from 5Ks to 50K ultramarathons. See all of Jason's articles.

Member Comments

    I am getting towards 50 and have never considered my self as unhealthy but as my age creeps up so has my weight and the size of my waist band! I like the idea of setting a starting point so that you can assess how good your workout is working. I have started using home fitness DVDs that I found on www.fitnessdvdgui to get me going. The plan is to get a decent level of fitness before I go out running. Possibly a 1/2 marathon before I reach 50? you never know. - 5/20/2016 6:42:49 AM
  • Great articles! - 11/1/2015 9:16:50 AM
    Awesome article! We use for our testing at my gym. - 9/22/2015 5:22:11 PM
    Visit to find out more about health testing equipment. - 9/22/2015 4:29:46 PM
    I am 59 and started my journey on January 2015. I exercise 4 to 5 times a week, including strength training, cardio and zumba. I get up very early and am out of the gym by 6 to 7 am. My work day starts at 10 am, so I have time to go back home, get breakfast, get ready for work, take my MIL to adult day care and get to work. With Diabetes 2, its been a challenge losing weight, but the inches have come off. I am happy, motivated and am gunning to lose 30 more lbs by the end of the year. It also helps to have a retired husband who cooks! - 9/13/2015 6:11:17 PM
  • ROGER1933
    I have a broken verabrate at T5 T6 which has me to just being able to walk at a slow rate. fit tracks me at around 2500 steeps a day. Type 2 dibatic lost what to do be dissabled from 2 back surgery's in lumbar (low back) awaiting another surgery. need to get 75 pounds off just cant seem to find the right diet and walking to lose any weight - 7/14/2015 3:50:43 PM
    Weight loss is 70% what you eat and 30% fitness. If you aren't losing any weight you need to really focus on what you are eating. A calorie doesn't always equal a calorie either. 100 calories of fruits and vegetable are a lot better than 100 calories of say, chocolate, or unhealthy food.

    And remember, your time in the gym is not wasted. Whether you are losing weight or not, exercising is helping more than doing nothing.

    Keep trying, it will come eventually. =) - 6/18/2015 12:49:53 PM
  • SUZY1950A
    I get on the walking maching a couple 2 3 times a week for 20 minutes and try to get my husband to take me dancing every other Saturday night - 5/8/2015 8:13:00 PM
  • going to try this :-) - 9/27/2014 8:32:02 PM
  • Please consider adding an alternative fitness test for those with physical limitations - I believe there is one on SP for seniors - I think it could be renamed to be more generic. Thanks! - 7/21/2014 7:46:04 AM
    Age is creeping up steadily so with bad knee, I can't do the walk. Work out three times a week on the elliptical for 35 minutes and ride the stationary bike for 30 minutes. Alternate resistance exercises using the lat pulls, calf exercises, back strengthening, and abs strengthening. With all of this, I still fail to lose weight. It is so important because I am Type 2 diabetic. Now I'm trying to concentrate on correct eating. Are there any other suggestions, please. Sometimes I think my mind is sabotaging my efforts. - 6/29/2014 10:45:35 AM
  • I'll give this a try - 1/20/2014 11:15:04 AM
  • To Karengal1: I was laid off a little less than a year ago. I have osteoarthritis in my hip and arthritis in my hands & shoulders. I understand the pain aspect. Walking is the best exercise for me because I'm out in the fresh air and it's free. I turned 57 last month and refuse to let things go. I applaud you for being able to stick with the gym routine. I hope you can get into YMCA. Swimming is a great exercise for joint problems. I worked two jobs a day and the pounds flew off but it puts stress on your body also. Count me in for Team Karen! - 9/16/2013 8:16:27 AM
  • ETOUR6
    I don't know how it works but it looks like a way to test fitness without much
    http://fit-test - 9/10/2013 1:26:29 PM
  • To Karengal1,
    I work full time and swim. What works for me is to swim 3 times a week, not daily, and to swim before work. Just once with the hair and makeup if you can do that. I start my work day at 8 AM and get up at 5 to swim. (I have a long commute to work) Think about it.
    I do other things on the days I don't swim. Good luck. - 8/22/2013 11:37:05 AM

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