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Top 10 DIY ways to test your fitness

Test your fitness levels

Measuring fitness isn't just about tight abs, lifting heavy weights or fast running times. There are other less obvious ways to test your fitness, so see how you measure up by taking on our DIY fitness tests.

The results classifications (excellent, good, poor and so on) given for each of the tests/exercises are based on the average scores of healthy adults. Make sure you don’t get too hung up about where you fall in the good, excellent or poor stakes, though. Instead, just see your test result as a fitness guideline figure from which to improve on.

Here are our top 10 do it yourself ways of assessing your current fitness levels – which cover the following aspects of your fitness:

  1. Resting heart rate – to assess aerobic fitness
  2. Push-ups – to assess upper-body muscular endurance
  3. Head turning – to assess neck flexibility
  4. 12-minute walk/run test – to assess cardiovascular capacity
  5. Plank – to assess core stability
  6. Loop-the-loop – to assess shoulder mobility
  7. Wet footprint test – to assess foot strike pattern in running
  8. Vertical jump – to assess explosive power
  9. Waist-to-hip ratio – to assess body fat distribution
  10. Wall sit – to assess leg strength/endurance

Note that a different set of results will sometimes also be given for each sex.

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