Walking Guide

4 Fitness Tests You Can Do at Home

Why do you exercise? Whether you want to increase your energy, reduce your health risks, or lose some unwanted pounds, do you ever wonder if all that working out is working for you? That's where fitness assessments come in, and they can be great motivational tools to help you reach your goals.

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!

Start with the simple assessments below, whether you plan to start an exercise program tomorrow or you've been at it for a while.

The Pushup Test (measures muscular strength and endurance)
The Crunch Test (measures abdominal strength and endurance)
The 3-Minute Step Test (measures aerobic fitness)
The 1-Mile Walk Test (measures aerobic fitness)

These tests are great tools to see how you are doing. When you're done testing, you can track your scores on SparkPeople to keep track of your progress! 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.
Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints

Member Comments

Thank you Report
Good ones to use to keep track of ourselves. Report
Great article. Four simple tests Report
Great tips! Thanks! Report
ELRIDDICK
Thanks for sharing Report
Always good to establish a benchmark and then refer to it! Report
PLCHAPPELL
Suggestions simple and offer a good starting point for modification in exercise routine. Report
Great article Report
This is a great article! Thank you for sharing!
For fitness Assessment we are using HRV analysis test - 3 min. (Use Polar belt and mobile app #FitnessScore) https://itunes.ap
ple.com/us/ap
p/fitness-sco
re/id50660548
1?mt=8&ign-mpt=uo%3D4


Lear more http://fitnesscor
e.net/ Report
Where is the 1 mile walk fitness measure option? I see pushups, crunches, 3 minute step test, but no way to record my 1 mile walk time! Report
SMITHNANCY
There was a time when I was very conscious about my health and fitness. I kept watching on my activities from gym to my diet . Now i'm 30+ and not that much interested in doing all those stuff. Is it because change in hormones or anything else but i'm loosing my interest in
healthy lifestyle...pleas
e suggest some solution to this problem Report
LYNNKRUPP
i just moved from another state where i was pretty active to a state where i am not as active and have gain 20 lbs in 17 mos. i am pretty careful what i eat and can not lose the weight fast enough. i need some help. could someone please help me. Report
FITDVDERROLP
I am getting towards 50 and have never considered my self as unhealthy but as my age creeps up so has my weight and the size of my waist band! I like the idea of setting a starting point so that you can assess how good your workout is working. I have started using home fitness DVDs that I found on www.fitnessdvdgui
de.co.uk to get me going. The plan is to get a decent level of fitness before I go out running. Possibly a 1/2 marathon before I reach 50? you never know. Report
Walking Guide

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.
Close email sign up
Our best articles, delivered Join the millions of people already subscribed Get a new exercise each day, handpicked by our certified trainers. We will never sell, rent or redistribute your email address.

Magic Link Sent!

A magic link was sent to Click on that link to login. The link is only good for 24 hours.