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Depending on what your goals are, there are a number of fitness tests you can use to gauge where you currently are, and use to set yourself a new aim:

3. One Rep Max Test
This simply involves seeing how much weight you can lift on a certain exercise. Typically, power-lifters will perform the squat, bench press and deadlift, while Olympic lifters will test their snatch and clean and jerk.
Read More: Facts and Myths About Cardio Training
You can however use any lift you like – other good tests include overhead press, weighted chin-up, weighted dip or push-up and power clean maxes. Avoid testing isolation moves like curls and lateral raises though, as it’s too easy to cheat, plus the heavy loads are too stressful for your joints.
Ask a training partner or spotter to assist and make sure you conduct the tests safely, warm up thoroughly and lift with good form.
4. Reps Test
This is very similar, but tests your maximum weight for a certain number of reps – usually three, five or 10.
5. Bleep Test
The bleep test is the ultimate test of cardiovascular endurance.
The first round involves walking from one end of the track to the other. You’ll hear a bleep every time you should reach the end of the track. Every round, the gap between these bleeps get shorter, indicating you need to speed up. Go for as long as you can. If you’re one of the genetic elite who can get to the end of the test, you’ll more or less be at an all out sprint by the final stage.
6. Box Jump/ Broad Jump
Want to test your maximum power output? Then the box or broad jump tests are for you.
Stack aerobic steps on top of each other and see how many you can stack before you don’t make the jump. The steps are only around 3 inches in height each, meaning you can make small increments. Alternatively, if you don’t have aerobic steps, stand next to a wall with your arm extended above your head and make a mark with a piece of chalk. Then jump up and make a mark with the chalk at the peak of your jump. Measure the gap between the two.
7. Generic Cardio Test
Select a piece of cardio vascular equipment – either the treadmill, bike, elliptical, rower or stepper and set yourself a time to go as far as possible, or a certain distance to complete as quickly as you can.
This is an incredibly easy test to set up and re-test, just make sure you use the same piece of equipment every time to avoid any variances.
8. The Ultimate Warrior Challenge
This is a bit of a random test for all you body weight buffs out there. Complete as many puhsups as you can in 60 seconds, then rest for 15 seconds. Go for maximum chin-ups in 60 seconds next, then another 15 seconds rest. Repeat twice more using sit ups and dips for your last two exercises. Add up your total reps on all four for a goal to beat next time round.
- 20m Multistage Fitness Test (Beep Test) Instructions, Top End Sports, Accessed October 6th, 2013, http://www.topendsports.com/testing/tests/20mshuttle.htm
- Photo courtesy of skamille by Flickr : www.flickr.com/photos/skamille/4408163383/
- Photo courtesy of istolethetv by Flickr : www.flickr.com/photos/istolethetv/3484456226/
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