The 3-Minute Step Test

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

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

Ratings for Women, Based on Age
  18-25 26-35 36-45 46-55 56-65 65+
Excellent 52-81 58-80 51-84 63-91 60-92 70-92
Good 85-93 85-92 89-96 95-101 97-103 96-101
Above Average 96-102 95-101 100-104 104-110 106-111 104-111
Average 104-110 104-110 107-112 113-118 113-118 116-121
Below Average 113-120 113-119 115-120 120-124 119-127 123-126
Poor 122-131 122-129 124-132 126-132 129-135 128-133
Very Poor 135-169 134-171 137-169 137-171 141-174 135-155

Maybe you’ll find that you’re doing really well. But even if you weren't able to register on the chart, that's OK. Everyone starts somewhere! Just try to improve gradually over time from where you started. Remember, you are looking for improvement in yourself, regardless of what a chart says or how well someone else does.

How to improve: To improve your scores on this test, develop a regular cardio (aerobic) exercise routine and stick to it. Increase your intensity and duration gradually and you'll boost your endurance over time. Use the SparkPeople resources below for more tips to improve your aerobic fitness. How to know its working: When you're done testing, you can track your results on SparkPeople to keep track of your progress! Over time, you should be able to recover from exercise more quickly. Keep in mind that if you're on any type of medication that affects your heart rate, this test might not be very accurate for you.

This test is a great tool to see how you are doing. 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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Member Comments

Huh? Not understanding. Report
Great info Report
Great info! Thanks! Report
Great tips! Thanks! Report
The explanation of this test is being somewhat misinterpreted by some of the people here. Which is understandable as I believe it is not written well or clearly. I'm hoping I can clear it up. Immediately following the steps, you take your heart rate -- by counting your beats for one minute (I set a timer for one minute ahead of starting the steps, that way when I'm done I just hit the button and start counting my beats). THAT number of heart beats, at the end of the minute, is how you grade grade yourself from the charts. For instance, mine is 93, meaning my heart rate/beats-per-mi
nute is 93. The charts are NOT telling you how many seconds it takes you to get back to your 'resting heart rate,' just where your number is after having done the steps. 'Resting heart rate' is your heart rate/beats at it's best-rest, i.e., upon waking in the morning (before you get out of bed... not one minute after a 'step test'). Or, check out the YMCA article about how to do the test, it's much clearer: https://thehubedu
_Test_for_Cardiovascular_Fitness.pdf. Also, checkout a youtube video showing you how to do it. Report
Very interesting. I will try some of these when my knee is back to normal. Report
This doesn't have to do with these tests, but it's an observation. Has anyone else noticed the opportunistic use of ads for desserts and other weight-loss-inhib
iting foods on these pages? I think the advertisers are counting on our failing and falling prey to their temptations. Kind of sucks, don't you think? Report
Very good way of measuring. Report
Interesting. These types of tests are difficult for individuals on medications that cause the heart remain steady and increase minimally. An example is the beta blockers. Report
What ad? Mine is not covered by an ad.

Belle, the chart posts the maximum heart rate at the end of your 3 minute test, I believe. And then you watch your heart rate come back down to your regular beat. Report
101 at 32 years old... this was the only test I didn't score in the bottom of! Pushups and crunches are not my thing! But I have a low resting heart rate (I run), so I'm not sure if that makes a difference or not. Report
That was interesting
There should be assessments like this for all exercises. Thanx! Report
too short for a 12" step. have a step though and do the exercise anyway. Report
Thanks. Report


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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