Are You Fit or Flabby? | Fitbie
 

Fitness Test: Strength and Speed

Are You Fit or Flabby?

Take this fitness self-exam to find out if you're truly in shape

Man jumping rope

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Endurance Test
Run as far as you can in 12 minutes. Measure your distance in miles.

Ages 20 to 29
4 points: over 1.63
3 Points: 1.49 to 1. 62
2 points 1.31 to 1.48
1 Point: Less than 1.21

Ages 30 to 39
4 Points: Over 1.55
3 Points: 1.45 to 1.54
2 Points: 1.30 to 1.44
1 Point: 1.17 to 1.29
0 Points: Less than 1.17

40 and older
4 Points: Over 1.52
3 Points: 1.39 to 1.51
2 Points: 1.24 to 1.38
1 Point: 1.13 to 1.23
0 Points: Less than 1.13

Jump Test
Stand stationary and jump forward off of both feet as far as you can. Measure distance in inches.

Ages 20 to 29
4 points: Over 94
3 points: 88 to 95
2 Points: 83 to 87
1 points: 77 to 82
0 points: less than 77

30 to 39
4 points: over 90
3 points: 84 to 89
2 Points: 79 to 83
1 points: 74 to 78
0 points: less than 74

40 and older
4 points: over 77
3 points: 71 to 76
2 Points: 67 to 70
1 points: 61 to 66
0 points: less than 61

Flexibility Test
Standing on a chair, bend as far as you can while keeping your legs straight. Measure the distance between your finger tips and feet in centimeters. Positive values lie below the soles of your feet, negative values above.

Ages 20 to 29
4 points: greater than 8
3 points: 3 to 8
2 Points: -1 to 2
1 points: -7 to -2
0 points: less than -7

30 to 39
4 points: greater than 6
3 points: 1 to 6
2 Points: -3 to 0
1 points: -9 to -4
0 points: less than -9

40 and older
4 points: greater than 5
3 points: 1 to 5
2 Points: -2 to 0
1 points: -9 to -3
0 points: less than -9

Strength Test
Do as many pushups as you can in 40 seconds.

Ages 20 to 29
4 Points: Over 22
3 Points: 21 to 22
2 Points: 18 to 20
1 Point: 16 to 17
0 Points: Less than 16

Ages 30 to 39
4 Points: Over 20
3 Points: 19 to 20
2 Points: 17 to 18
1 Point: 15 to 16
0 Points: Less than 15

40 and Older
4 Points: Over 15
3 Points: 14 to 15
2 points: 11 to 13
1 Point: 9 to 10
0 Points: Less than 9

Speed Test
Measure off a distance of 30 feet, then run four legs as fast as you can. Time yourself in seconds.

Ages 20 to 29
4 Points: Under 8.7
3 Points: 8.7 to 8.9
2 Points: 9.0 to 9.4
1 Point: 9.5 to 9.7
0 Points: More than 9.7

Ages 30 to 39
4 Points: Under 8.9
3 Points: 8.9 to 9.1
2 Points: 9.2 to 9.6
1 Point: 9.7 to 9.9
0 Points: More than 9.9

40 and Older
4 Points: Under 9.1
3 Points: 9.1 to 9.3
2 points: 9.4 to 9.8
1 Point: 9.9 to 10.1
0 Points: More than 10.1

How to Score Yourself

16 to 20 Points You're as fit as they come--they ought to chisel your image into rock.
11 to 15 Points Nice work. Look at our Workouts for Men to kick your performance up a few notches.
6 to 10 Points There's hope. Work on fundamentals first: strength training and cardio.
0 to 5 Points Good God, you need us. Get started with the Personal Trainer for Men and hope we don't show up at your doorstep.

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