You don’t need expensive tools or a lab to assess your fitness—just innovative, science-backed tests. Whether you’re looking to boost your strength, endurance, or mobility, these DIY fitness tests will give you clear benchmarks and help set you on the right path to your fitness goals.
As a tenured Certified Strength and Conditioning Specialist (CSCS) and sports performance coach with over a decade of experience, I can’t stress enough that testing is just as crucial as training. When you assess your fitness, you gain insights that guide your programming, highlight your progress, and reveal areas that need more attention. Testing isn’t just a checkpoint—it’s a compass that ensures you’re headed in the right direction, whether you’re looking to build strength, increase endurance, or enhance mobility.
A solid training program without fitness assessments is like driving without a map. You might end up where you want to go, but it’ll take longer, and miss valuable opportunities to optimize your results. With the proper tests, you can set realistic goals, make data-driven adjustments to your program, and avoid plateaus. Plus, nothing beats the motivation of seeing quantifiable progress over time.
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Maridav
How to do it:
What it measures: Upper body strength and endurance.
Benchmarks:
Coach Tip: Avoid flaring your elbows out—keep them at about a 45-degree angle to protect your shoulders.
fizkes / Shutterstock
How to do it:
What it measures: Lower body strength and muscular endurance.
Benchmarks: 30-plus reps for good lower-body strength
Coach Tip: Keep your heels planted and drive through them as you stand. No tiptoes allowed!
G-Stock Studio
How to do it:
What it measures: Core strength and stability.
Benchmarks: A 2-minute hold indicates a strong core
Coach Tip: Squeeze your glutes and engage your quads—this turns your plank into a full-body challenge.
Morocko
How to do it:
What it measures: Cardiovascular fitness and stamina.
Benchmarks:
Coach Tip: Focus on your breathing—try to sync your steps with your inhales and exhales to maintain rhythm.
How to do it:
What it measures: Cardiovascular recovery and conditioning.
Benchmarks: The quicker your heart rate drops, the better your cardiovascular fitness
How to do it:
What it measures: Full-body endurance and conditioning.
Benchmarks: 30+ reps demonstrate solid fitness
Coach Tip: Pace yourself. Hitting a wall at 60 seconds won’t help—aim for steady reps throughout.
Drazen_ / Getty
Power is the bridge between strength and speed. It’s about how quickly you can generate force—whether you’re an athlete looking to enhance performance or just aiming to move better in everyday life.
What It Tests: Explosive lower-body power.
How To Do It:
Benchmarks:
What It Tests: Lower-body explosiveness key for sports performance.
How To Do It:
Benchmarks:
What It Tests: Full-body power and coordination.
How To Do It:
Benchmarks:
Men: 0.8-1.0x body weight (average), 1.2-1.5x body weight (advanced)
Women: 0.6-0.8x body weight (average), 1.0-1.2x body weight (advanced)
What It Tests: Speed and acceleration.
How To Do It:
What It Tests: Lateral speed, agility, and change of direction.
How To Do It:
Benchmarks:
Coach Tip: Power is a critical yet often overlooked component of fitness. Even if you’re not an athlete, incorporating power training can improve your ability to move quickly and efficiently—whether that’s in sports or just getting through life with more pep in your step!
GP Studio / Shutterstock
How to do it:
What it measures: Ankle, hip, thoracic spine, and shoulder mobility.
Benchmarks: Achieving depth without your heels lifting or your torso collapsing forward
How to do it:
What it measures: Hamstring and lower back flexibility.
Benchmarks: Reaching past your toes indicates good mobility
How to do it:
What it measures: Shoulder mobility and thoracic spine flexibility.
Benchmarks: Achieving full shoulder flexion without arching your back
Coach Tip: Tight lats or a stiff thoracic spine can limit this movement—spend time on mobility drills if needed.
patpitchaya / Shutterstock
Interpreting your fitness test results is critical in leveling up your training. Whether you’re a beginner, intermediate, or advanced, knowing where you stand helps set a clear roadmap for progress.
Beginner: If you’re new to strength training, endurance workouts, or mobility drills, that’s okay. The goal is to establish a baseline and build from there.
Intermediate: You’ve got some experience under your belt and are ready to push past plateaus. Your focus should shift towards refining technique and gradually increasing intensity.
Advanced: If you’re crushing these tests easily, it’s time to add complexity. Introduce heavier weights, more challenging exercises, and up the intensity.
Setting SMART Goals: Goals are essential for success. SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) keep you focused and accountable. For example:
Coach Tip: Start small and build momentum. You’re better off progressing consistently than burning out with unrealistic goals. Remember, progress isn’t always linear—embrace the ups and downs!
Jacob Lund / Shutterstock
Fancy apps or high-tech gear are cool, but they aren’t necessarily needed to succeed. Keep tabs on your fitness progress utilizing accessible and simple imple methods:
Notebook: Keep an old-school training log. Jot down your test results, weekly progress, and notes on how you feel during workouts.
Spreadsheet: For a more organized approach, create a digital log with columns for each fitness test, dates, and results.
Fitness App: Many free or low-cost apps allow you to track workouts and fitness benchmarks.
Especially for mobility, photos, and videos are gold. They offer visual proof of improvements and help you self-assess form and technique.
Before & After Photos: Capture your mobility range or strength exercises.
Videos: Record from multiple angles, especially for mobility tests like the standing shoulder flexion test.
Re-testing every 4-6 weeks strikes a perfect balance between giving your body time to adapt and keeping your goals fresh.
Set reminders to re-test.
Compare new results against your baseline.
Adjust goals based on progress.
Tired young runner leaning over to catch his breath. African man sitting on a wall relaxing after fitness workout outdoors. Dr. Eric Miller, MD
Fitness testing is only effective if done correctly. Avoid these common pitfalls to ensure your results are accurate and actionable:
Going into tests cold is a recipe for injury and skewed results.
Solution: Spend 5-10 minutes warming up with dynamic movements and light cardio.
Pushing for numbers at the expense of technique is a no-go.
Solution: Prioritize quality over quantity. Record yourself to check form or use a mirror.
Your fitness journey is uniquely yours.
Solution: Focus on your benchmarks and progress. External comparisons can lead to unnecessary frustration or overreaching.
Coach Tip: Trust the process. If your squat depth improves or your push-up count climbs, you’re on the right track—regardless of how it stacks up to someone else’s numbers.
Rido / Shutterstock
Once you’ve got your fitness test results, the real work begins. Use your data as a launching pad for more effective training:
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As a tenured Certified Strength and Conditioning Specialist (CSCS) and sports performance coach with over a decade of experience, I can’t stress enough that testing is just as crucial as training. When you assess your fitness, you gain insights that guide your programming, highlight your progress, and reveal areas that need more attention. Testing isn’t just a checkpoint—it’s a compass that ensures you’re headed in the right direction, whether you’re looking to build strength, increase endurance, or enhance mobility.
A solid training program without fitness assessments is like driving without a map. You might end up where you want to go, but it’ll take longer, and miss valuable opportunities to optimize your results. With the proper tests, you can set realistic goals, make data-driven adjustments to your program, and avoid plateaus. Plus, nothing beats the motivation of seeing quantifiable progress over time.
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We set the bar high to progress into intermediate status.
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How To Test Your Strength at Home (No Equipment Needed)
Maridav
Pushup Test
How to do it:
- Perform as many pushups as possible with perfect form.
- Keep your body in a straight line.
- Lower your chest to the floor.
- Use a small towel rolled up and placed under your sternum as a target.
- Fully extend your arms at the top.
What it measures: Upper body strength and endurance.
Benchmarks:
- 20+ pushups for men
- 10+ pushups for women
Coach Tip: Avoid flaring your elbows out—keep them at about a 45-degree angle to protect your shoulders.
fizkes / Shutterstock
Bodyweight Squat Test
How to do it:
- Complete as many squats as possible in 60 seconds.
- Focus on depth (hips below parallel) and control.
What it measures: Lower body strength and muscular endurance.
Benchmarks: 30-plus reps for good lower-body strength
Coach Tip: Keep your heels planted and drive through them as you stand. No tiptoes allowed!
G-Stock Studio
Plank Hold Test
How to do it:
- Hold a forearm plank for as long as possible.
- Keep your hips level and back straight.
What it measures: Core strength and stability.
Benchmarks: A 2-minute hold indicates a strong core
Coach Tip: Squeeze your glutes and engage your quads—this turns your plank into a full-body challenge.
Morocko
Simple Endurance Tests To Measure Your Cardio Fitness
Mile Walk or Run
How to do it:
- Time how long it takes to walk or run a mile.
- Maintain a steady pace and push yourself.
What it measures: Cardiovascular fitness and stamina.
Benchmarks:
- Under 9 minutes for a run
- Under 15 minutes for a brisk walk
Coach Tip: Focus on your breathing—try to sync your steps with your inhales and exhales to maintain rhythm.
Step Test
How to do it:
- Step up and down on a 12-inch platform for 3 minutes.
- Measure your heart rate 1 minute after stopping.
What it measures: Cardiovascular recovery and conditioning.
Benchmarks: The quicker your heart rate drops, the better your cardiovascular fitness
Burpee Test (2-Minute Challenge)
How to do it:
- Perform as many burpees as possible in 2 minutes.
- Stay consistent with your form.
What it measures: Full-body endurance and conditioning.
Benchmarks: 30+ reps demonstrate solid fitness
Coach Tip: Pace yourself. Hitting a wall at 60 seconds won’t help—aim for steady reps throughout.
Drazen_ / Getty
How To Test Your Speed, Power, and Agility Without Expensive Equipment
Power is the bridge between strength and speed. It’s about how quickly you can generate force—whether you’re an athlete looking to enhance performance or just aiming to move better in everyday life.
1. Broad Jump Test:
What It Tests: Explosive lower-body power.
How To Do It:
- Stand with feet hip-width apart behind a start line.
- Swing your arms back and explode forward, jumping as far as possible.
- Land softly and measure from the start line to the back of your heels.
Benchmarks:
- Men: 6-8 feet (average), 8+ feet (excellent)
- Women: 5-7 feet (average), 7+ feet (excellent)
2. Vertical Jump:
What It Tests: Lower-body explosiveness key for sports performance.
How To Do It:
- Stand next to a wall, reach up, and mark your standing reach (use chalk, tape, or sticky notes).
- Jump as high as possible, tapping the wall at the peak.
- Measure the difference between your standing reach and jump height.
Benchmarks:
- Men: 16-20 inches (average), 28+ inches (excellent)
- Women: 12-16 inches (average), 20+ inches (excellent)
3. 1RM Power Clean:
What It Tests: Full-body power and coordination.
How To Do It:
- Warm up thoroughly before attempting a max lift.
- Gradually increase weight with proper form, aiming to find your one-rep max.
- Ensure safety by using bumper plates and practicing good technique.
Benchmarks:
Men: 0.8-1.0x body weight (average), 1.2-1.5x body weight (advanced)
Women: 0.6-0.8x body weight (average), 1.0-1.2x body weight (advanced)
4. 20-Meter Sprint:
What It Tests: Speed and acceleration.
How To Do It:
- Use a stopwatch or have a friend time you.
- Start from a standing position and sprint 20 meters as fast as possible.
- Run three trials and take the best time.
- Benchmarks:
- Men: 3.0-3.5 seconds (average), under 3.0 seconds (excellent)
- Women: 3.5-4.0 seconds (average), under 3.5 seconds (excellent)
5. Pro Agility Test (5-10-5 Shuttle):
What It Tests: Lateral speed, agility, and change of direction.
How To Do It:
- Set up three cones in a straight line, 5 yards apart.
- Start at the middle cone, sprint 5 yards to the right, then 10 yards to the left, finishing 5 yards back to the middle.
- Have a friend time you and aim for precision with your footwork.
Benchmarks:
- Men: 4.5-5.0 seconds (average), under 4.5 seconds (excellent)
- Women: 5.0-5.5 seconds (average), under 5.0 seconds (excellent)
Coach Tip: Power is a critical yet often overlooked component of fitness. Even if you’re not an athlete, incorporating power training can improve your ability to move quickly and efficiently—whether that’s in sports or just getting through life with more pep in your step!
GP Studio / Shutterstock
DIY Mobility Tests: Find Out How Flexible You Really Are
Overhead Squat Assessment
How to do it:
- Perform a deep squat while holding your arms overhead.
- Keep your chest up and heels down.
What it measures: Ankle, hip, thoracic spine, and shoulder mobility.
Benchmarks: Achieving depth without your heels lifting or your torso collapsing forward
Sit and Reach Test
How to do it:
- Sit with your legs straight and reach forward as far as possible.
- Don’t force it—mobility takes time to improve.
What it measures: Hamstring and lower back flexibility.
Benchmarks: Reaching past your toes indicates good mobility
Standing Shoulder Flexion Test
How to do it:
- Stand tall and raise your arm overhead.
- You should be able to see your ear while keeping your ribs down.
- Video yourself from the side to check your form.
What it measures: Shoulder mobility and thoracic spine flexibility.
Benchmarks: Achieving full shoulder flexion without arching your back
Coach Tip: Tight lats or a stiff thoracic spine can limit this movement—spend time on mobility drills if needed.
patpitchaya / Shutterstock
Setting Realistic Fitness Benchmarks and Goals
Interpreting your fitness test results is critical in leveling up your training. Whether you’re a beginner, intermediate, or advanced, knowing where you stand helps set a clear roadmap for progress.
Beginner: If you’re new to strength training, endurance workouts, or mobility drills, that’s okay. The goal is to establish a baseline and build from there.
Intermediate: You’ve got some experience under your belt and are ready to push past plateaus. Your focus should shift towards refining technique and gradually increasing intensity.
Advanced: If you’re crushing these tests easily, it’s time to add complexity. Introduce heavier weights, more challenging exercises, and up the intensity.
Setting SMART Goals: Goals are essential for success. SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) keep you focused and accountable. For example:
- Specific: “I want to improve my push-up count from 20 to 30.”
- Measurable: Track this progress during re-tests.
- Achievable: Make sure it’s within your physical capacity.
- Relevant: Align it with your overall fitness goals (e.g., building upper body strength).
- Time-bound: Set a deadline, like achieving this goal within eight weeks.
Coach Tip: Start small and build momentum. You’re better off progressing consistently than burning out with unrealistic goals. Remember, progress isn’t always linear—embrace the ups and downs!
Jacob Lund / Shutterstock
How To Track Your Fitness Progress Without Expensive Tools
Fancy apps or high-tech gear are cool, but they aren’t necessarily needed to succeed. Keep tabs on your fitness progress utilizing accessible and simple imple methods:
Notebook: Keep an old-school training log. Jot down your test results, weekly progress, and notes on how you feel during workouts.
Spreadsheet: For a more organized approach, create a digital log with columns for each fitness test, dates, and results.
Fitness App: Many free or low-cost apps allow you to track workouts and fitness benchmarks.
Visual Tracking:
Especially for mobility, photos, and videos are gold. They offer visual proof of improvements and help you self-assess form and technique.
Before & After Photos: Capture your mobility range or strength exercises.
Videos: Record from multiple angles, especially for mobility tests like the standing shoulder flexion test.
Testing Frequency:
Re-testing every 4-6 weeks strikes a perfect balance between giving your body time to adapt and keeping your goals fresh.
Set reminders to re-test.
Compare new results against your baseline.
Adjust goals based on progress.
Tired young runner leaning over to catch his breath. African man sitting on a wall relaxing after fitness workout outdoors. Dr. Eric Miller, MD
Common Mistakes When Self-Testing Your Fitness (& How To Avoid Them)
Fitness testing is only effective if done correctly. Avoid these common pitfalls to ensure your results are accurate and actionable:
Skipping the Warm-Up:
Going into tests cold is a recipe for injury and skewed results.
Solution: Spend 5-10 minutes warming up with dynamic movements and light cardio.
Using Poor Form:
Pushing for numbers at the expense of technique is a no-go.
Solution: Prioritize quality over quantity. Record yourself to check form or use a mirror.
Comparing Yourself to Others:
Your fitness journey is uniquely yours.
Solution: Focus on your benchmarks and progress. External comparisons can lead to unnecessary frustration or overreaching.
Coach Tip: Trust the process. If your squat depth improves or your push-up count climbs, you’re on the right track—regardless of how it stacks up to someone else’s numbers.
Rido / Shutterstock
The Best Ways To Use Your Results To Level Up Your Fitness
Once you’ve got your fitness test results, the real work begins. Use your data as a launching pad for more effective training:
Adjust Your Training Plan:
- Strengthen weak spots: If your endurance is lagging, incorporate more cardio.
- Enhance strengths: Double down on what you excel at—build confidence and momentum.
Celebrate Small Wins:
- Every extra push-up or inch of mobility gained is progress.
- Reward yourself (new gear, a rest day, a cheat meal) to stay motivated.
Turn Weaknesses into Priorities:
- Add stretches and mobility drills into your warm-ups if the standing shoulder flexion test revealed poor overhead mobility.
- Don’t shy away from weaknesses—they are opportunities for growth.
- Make your training a balanced mix of maintaining strengths and tackling weaknesses. Consistency and intentional effort will lead to serious gains over time.
Continue reading...
