It's only natural to be curious about certain things in life. Like how close the votes were in last year's I'm a Celeb votes; when Ru Paul's second UK drag race will be back on screens; and how fit you are, of course. You'll probably be extra keen to know if you work out regularly and feel like you've made progress in the last few months.
Physical fitness, according to Lucie Cowan, Third Space master trainer, isn't just your school beep test or how fast you can sprint 400 metres: rather, it's a general state of health and wellbeing that encompasses a whole spectrum aspects, from resistance training, to mobility, to flexibility, to core strength, to cardio fitness, to mental wellbeing.
"To me, fitness is not only the typical, endurance based cardio, but also about having the strength to perform an activity well, over a specific period of time, without losing technique or risking injury," Lucie explains. "It’s being able to get better at your chosen sport, for example, no matter what your sport entails, and therefore there is no ‘one test fits all’." Hear, hear.
In short, fitness will look different on everyone. For some, if could be be how long they can carry on going; for others, how fast they can run; it's all dependent on who you are, where you're at in your fitness journey, and what sport you're doing, too.
Case in point: can the world’s strongest man run as fast as Mo Farrah? No way. But does that mean he isn’t as fit? We'll leave you to answer that one.
There are ways, generally speaking, to get a good idea of your fitness level. But how? Good question. That's why we've asked some of the UK's top personal trainers for their take. These fit tests are simple, short, and rather hard, but will let you know, once and for all, just how fit you really are. Ready? Set? Game.
13 fitness tests to try
1 . FTP test
It’s one of the most useful fitness readings for cyclists of any level and it’s pretty easy to measure, but it does involve a very grueling, all-out max effort 20-minute test.
What you'll need: A bike
Why it's great: It's not exclusively for cyclists, but a great fitness test for all gym-goers. "It gives you an idea of your power output, a vital measurement in assessing anyone’s fitness progress," Lucie explains.
How to try it: Heading to the gym and finding a Wattbike is the easiest way. The test is pre-programmed into the bike’s console and you can simply follow along.
And it measures my fitness, how? FTP stand for Functional Threshold Power, which is essentially the average wattage (power) that you can sustain over a specific time period. "The more power you can push for every kg of your body weight, the ‘fitter’ you are," Lucie expands.
2. Deadlifting
What you'll need: A barbell, plates and correct deadlifting form.
Why it's great: Strength, in my opinion, is the true foundation of performance. When everything else is equal, a strong person will run faster, last longer and perform ‘better’ than the less strong person, in any discipline.
How to try it: A great way to determine your strength is by deadlifting, which tests your legs, hips, and entire back, shares Lucie. To perform this test, you'll need a barbell, plates, and the time to develop your deadlifting technique and build upon it. The test? Work towards your deadlift one-rep max—the most weight you can lift for one rep—and compare it to the calculations below as a guide.
And it measures my fitness, how? Generally, once your technique is on point, if your 1RM is less than your bodyweight, you’re a novice or you’ve got some work to do here, even if you can run a 4-minute mile without breaking a sweat, Lucie explains. If it’s 1.25 your bodyweight, then you’re of an average fitness with regards to strength. If you can deadlift 1.5 times your bodyweight then you’re pretty strong, and pretty darn fit, and when you get to being able to deadlift twice your bodyweight, you can rest assured the fitness box here is ticked and you’re a beast.
3. EMOM challenge
What you'll need: Determination and a seriously good sports bra.
Why it's great: This is a classic cardiovascular fitness test that'll have you dripping with sweat, according to Jason Bone, head of strength at FLEX Chelsea.
How to try it: EMOM stands for every minute on the minute. The challenge is five minutes in total and the timer doesn’t stop at any point. Each minute you perform 30 mountain climbers on each leg and then max out on burpees for the remainder of the minute.
And it measures my fitness, how? When you're done, score your total number of burpees over the five minutes. If you got less than ten burpees, you're at beginner level. Ten to twenty burpees? You've got a good level of fitness. And twenty burpees or more? "You're a warrior," says Jason.
4. AMRAP challenge
What you'll need: As above, some grit to get you through.
Why it's great: It's short, sweet, and seriously testing, so an easy way to push yourself to the max and really see what you've got in the tank, says Jason.
How to try it: You're aiming for as many rounds as possible, hence why it's called an AMRAP, shares Jason. Aim for five minutes of working out at your max effort. From when the timer starts, five burpees, ten squats and ten sit ups= one round.
And it measures my fitness, how? The goal is to finish as many rounds as you can in five minutes, according to Jason. If you can do three, your fitness is at beginner level. Four to five indicates a good level of fitness. Five or more? "Again, you've achieved warrior status," he shares.
5. 5km time challenge
What you'll need: A pair of running trainers and a 5km route.
Why it's great: You really don't need a lot for this fitness test, which means anyone can try it. All that's required is a pre-planned 5km running route that won't be too busy, something to time with, and said steely determination mentioned above.
How to try it: It's really rather simple, according to Jason. Head out for a 5km run and try and run at 90 to 95% capacity.
And it measures my fitness, how? If you finish in over 40 minutes, you're at a beginner level; between 25 to 40 minutes, and you're at an intermediate level of fitness. Less than 25 minutes? You're a fast runner. Congratulations.
6. Longest plank hold
What you'll need: Yourself and a space to plank.
Why it's great: As above, there's no kit needed and you can do it pretty much anywhere in just a few minutes.
How to try it: Get in your sports kit and hold a plank for as long as you can. If you don't know what a plank is, hold your hands together with your elbows on the ground and with your body parallel to the floor. Make sure not to dome your back here and brace your abdominals, too.
And it measures my fitness, how? Anything under 30 seconds is a beginner plank and fitness level. Between 30 seconds and two minutes is a strong plank and intermediate level, and longer than two minutes means very good fitness level.
7. Beep test
What you'll need: Yourself.
Why it's great: It's of the easiest and most accessible ways to test your fitness. Why? Because you're using your own body, says Louis Rennocks, Co-Founder of GRNDHOUSE. "When it comes to training, we often forget the importance of bodyweight strength and endurance," he explains. It's no coincidence that organisations such as The Royal Marines still use basic bodyweight fitness tests today, he adds.
How to try it: Find a beep test on YouTube. If you don't remember it from school, it's a running test that estimates your aerobic capacity (that's VO2 max) by running 20 metres in a set 'beep'. They get shorter and shorter as you go on, making you run faster and faster... Yep.
And it measures my fitness, how? While it's brutal, it's a great test of your aerobic fitness, shares Louis. Say you score eight one month, you'll know to aim for that or above next time round. FYI, the average for women aged 26 to 35 is six to seven... Good luck.
8. Bodyweight strength
What you'll need: Yourself
Why it's great: It's simple, effective and you can do it anywhere.
How to try it: If you'd rather test your fitness with your bodyweight, Louis recommends trying this simple test of bodyweight strength circuit. Try one minute of max pullups, one minute of max push-ups, and one minute of max situps.
And it measures my fitness, how? While you won't be able to compare yourself with others on this one, you can use yourself as a benchmark. Louis suggests recording your numbers and retesting this a couple of times throughout the year, to see how you're getting on.
9. Average heart rate
What you'll need: Yourself, some running trainers and a device that monitors your heart rate (most watches have them built in)
Why it's great: Well, according to strength and conditioning coach at BXR, James Collins, it's an easy way of monitoring whether your current training program is affecting you positively or negatively.
How to try it: To monitor your cardiovascular training perform, try running a 5km or 10km as fast as you can. Top tip: turn off your watch face, if running with one. That way, you'll engage more with how you feel, not the time on the clock.
And it measures my fitness, how? Rather than focus on the time it took you, look at your heart rate zones. The lower your heart rate, the fitter you are. The average adult should have a resting heart rate of between 60 and 100 beats per minute, with some athletes sitting at around 40. "If your average heart rate has got lower, you'll be able to see that you're improving," explains James.
10. Muscular endurance capabilities
What you'll need: Yourself. A pull up bar and TRX are optional here, too.
Why it's great: As above - aren't we good to you lot - as you can do this from the comfort of your own home.
How to try it: To monitor your personal muscular endurance capabilities, perform each of the following exercises until you reach muscle failure, recommends James.
- Push ups
- Single leg elevated bridge
- Leg raise
- Single leg calf raise
- Side planks
- Pull ups (if you have a bar)
- Invert row (if you have a bar or TRX to pull on)
- Wall sit
And it measures my fitness, how? Again, this one's on you. The idea is to jot down your results and try again in a few weeks time. Beat your score? Your fitness has improved.
11. Muscular strength capabilities
What you'll need: Dumbbells, kettlebells or a barbell with plates. Realistically, you likely need to be in a gym for this one (unless you've got loads of great kit at home).
Why it's great: It'll seriously push you, especially if you're someone who strength trains regularly.
How to try it: To monitor your muscular strength capabilities, aim to perform each exercise with the maximum load you can lift for four reps, advises James.
- Bench press
- Squat
- Pull ups. Progression: add weight around your waist, if you can.
And it measures my fitness, how? As above, be your own benchmark and try smash your PB every time. If you want to compare yourself to others, Strength Level has some handy comparison charts and averages to look over for different strength moves.
12. Burpees
What you'll need: Yourself and a workout mat.
Why it's great: It gets spicy, quickly. You were warned.
How to try it: According to personal trainer and Deep Heat ambassador Chris Ruxton, it's pretty simple. The challenge? See how many burpees can you do in one minute.
And it measures my fitness, how? Chris reckons if you get less than 12 burpees in one minute, you have a beginner level of fitness. Between 12 and 15 means you have a good fitness level, and more than 15 = excellent fitness levels. Go get it.
13. Sit up-hold
What you'll need: As above.
Why it's great: Similarly to many of the other options in this article, you can do it with no kit, any time, any place. So no excuses.
How to try it: Lie on the ground with your back on the floor. You should have your knees bent and the soles of your feet flat. With your arms crossed in front of your chest, brace your core abdominal muscles and sit up into a crunch position. Hold for as long as you can without straining your neck. If you're straining, you're not practicing proper form.
And it measures my fitness, how? Needing to bend your knees or put your legs down? That core needs tightening. If you can keep your shoulders and straight legs off the ground for 30 seconds, you have an intermediate level of fitness. If you can hold the position but only for one minute, you're above average, shares Chris.
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