The Push-Up Test measures muscular strength and endurance, a combination that better reflects your fitness level than strength tests like the one rep max. Besides being dangerous, single rep max tests also require a lot of equipment (bench press or squat rack, barbells, and other weights). A timed push-up test, on the other hand, can be done anywhere.
Equipment needed: A stop watch or timer that can measure one full minute; a friend to help keep count and time you (optional).
Goal: Do as many push ups as you can in one minute.
Execution: Men will assume a traditional push-up position and females can use the modified push-up position (on knees). When the push ups start, so does the clock! Press yourself up with arms fully extended and lower yourself back until your chest is three inches from the floor (but do not touch your body to the floor). Repeat as many times as you can in one minute. You may rest only in the “up” position if necessary.
What this measures: Strength and endurance in your chest, shoulders, and triceps.
Scoring: Here are the age-adjusted standards based on guidelines published by the American College of Sports Medicine (ACSM):
Ratings for Men (Full Push Ups), based on Age
The Push-Up Test
A DIY Fitness Assessment
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