Fitness Articles

4 Fitness Tests You Can Do at Home

Do-It-Yourself Fitness Assessments

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

  • 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
  • NUTRI2015
    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
  • Im new here and i thought id try it out. Im almost 49 yrs old and i have a goal of losing 50lbs by my 50th birthday. ive been going to the gym about 4 times a week for about a month now since my job(school teacher) shut its doors. Ive always been very active eso. when i have a gym membership. But the pounds dont always come off. I lost about 20 lbs. afew months ago wokring 3 jobs. But now my concentration is on the gym and applied for Ymca membership so i can use their pool. Swimming is the best relaxation and weight control out there, and you dont feel the pain afterwards. im at the age where everything hurt after activity and have a mild case of fibromyalgia and maybe some oncoming arthritis symptoms. I commit to this and already my clothes are feeling loose. I hope i can comtinue this when i get a full time job soon. I need a lot of suppoprt , so if you wanna support me i will support you.. good luck on your journey. - 7/29/2013 12:56:21 PM
    I'm 43, and started on my journey to lose weight and get healthy since January. I was doing great but recently have begun to slack off was unmotivated. Just visited the doc and now am re-motivated to keep at it. Just need more support from people like the sparkspeople to keep me on my journey. I have the support at home but I need more. - 7/3/2013 2:00:30 PM
  • SDR3425
    I'm 68 and purchased a Total Gym to get this weight off and instead put on 10 lbs. I have since stopped doing the Total Gym but would like help with exercises to loose the weight using the Total Gym. I also have a treadmill for exercise. Any help or suggestions would be very much appreciated.
    - 6/21/2013 8:48:34 AM
    Just starting back after having knee replacement scare. No exercises for 6 months. Gained 20lbs. Need to lose 48 in order to not have knee surgery. Need help making 1200 cal. a day recipes. - 6/17/2013 10:37:10 PM
  • Did better than I thought I would considering I'm 62 and pretty out of shape right now. This gives me something to measure my progress with. Thanks. - 6/17/2013 6:40:44 AM
  • I will try them to see where my level is. - 6/9/2013 11:08:30 AM
  • I have a total gym can I get some help using it from the Sparks coach? and I have an Air climber that I started using yesterday I "m alternating days on it. Trying to follow a high protein diet with moderate to low exercising to start out with. Really need lots of help staying motivated. - 5/10/2013 7:50:33 AM
  • With my physical problems, i favor the mat exercises. - 4/29/2013 7:07:03 AM
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