Fitness Articles

The 3-Minute Step Test

A DIY Fitness Assessment

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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!

The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise.

Equipment needed: Stopwatch or clock with a second hand; a friend to help you keep count; a 12-inch bench, box, or step; a metronome (if you don't have one, use the free online version at www.MetronomeOnline.com)

Goal: Step on and off the bench for 3 minutes straight while keeping a consistent pace and then see how quickly your heart rate will come back down.

Execution: This test is based on a 12-inch step, so use one as close to 12 inches as possible, otherwise your results will be skewed. Set the metronome to 96 beats per minute and make sure you can hear the beat. Stand facing the step. When ready to begin, start the clock or stopwatch and march up and down on the step to the metronome beat (up, up, down, down) for 3 consecutive minutes. (You can rest if you need to, but remain standing.) When 3 minutes are up, stop immediately, sit down on the step, and count (or have a friend count) your pulse (use your wrist or neck) for one full minute.

What this measures: This test assesses your fitness level based on how quickly your heart rate recovers after exercise. The fitter you are, the quicker your heart rate will return to normal after exercise.

Scoring: Here are the age-adjusted standards based on guidelines published by YMCA.

Ratings for Men, Based on Age
  18-25 26-35 36-45 46-55 56-65 65+
Excellent 50-76 51-76 49-76 56-82 60-77 59-81
Good 79-84 79-85 80-88 87-93 86-94 87-92
Above Average 88-93 88-94 92-88 95-101 97-100 94-102
Average 95-100 96-102 100-105 103-111 103-109 104-110
Below Average 102-107 104-110 108-113 113-119 111-117 114-118
Poor 111-119 114-121 116-124 121-126 119-128 121-126
Very Poor 124-157 126-161 130-163 131-159 131-154 130-151

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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.

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