Measure Your Fitness Level with These Simple Tests
Prepare What You Need
Start your fitness self-check by gathering a stopwatch or a watch that measures seconds, a soft measuring tape, and a reliable scale. Ask a friend to help count repetitions or record results if needed. Use paper and a pen or a digital device to keep track of your scores. Setting up a notebook or spreadsheet makes it easy to follow your progress.
Checking Your Resting Pulse
You can check the health of your heart and lungs by measuring your resting heart rate. Most healthy adults have a resting heart rate between 60 and 100 beats per minute. Use your index and middle finger to gently press on the side of your neck or the inside of your wrist.
Count your heartbeats for 15 seconds, then multiply by four. For example, if you count 18 beats in 15 seconds, your pulse is 72 beats per minute. People who are active and healthy often have a lower resting heart rate, which usually means better aerobic fitness.
Finding Your Best Heart Rate Zone
Knowing your target heart rate zone helps you exercise more effectively. Calculate your estimated maximum heart rate by subtracting your age from 220. During moderate exercise, try to reach 50% to 70% of your maximum. For vigorous exercise, aim for 70% to 85%. When you stay in your target zone, your heart and lungs get a good workout. If your heart rate is too low or too high, adjust your effort.
Target Heart Rate Zone by Age
| Age | Target Heart Rate Zone (bpm) | Estimated Max Heart Rate (bpm) |
|---|---|---|
| 25 | 100–170 | 200 |
| 35 | 93–157 | 185 |
| 45 | 88–149 | 175 |
| 55 | 83–140 | 165 |
| 65 | 78–132 | 155 |
Check your heart rate during or after a brisk walk or aerobic session. If you aren’t reaching your target zone, gradually increase your effort.
The Jog or Run Challenge
You can check your cardiovascular endurance by timing a 1.5-mile (2.4-kilometer) jog or run. See how quickly you finish the distance for a simple measure of aerobic capacity.
Sample Good Times for 1.5-Mile Run
| Age | Women (min) | Men (min) |
|---|---|---|
| 25 | 13 | 11 |
| 35 | 13.5 | 11.5 |
| 45 | 14 | 12 |
| 55 | 16 | 13 |
| 65 | 17.5 | 14 |
Finishing faster than the target time shows stronger aerobic fitness. If your time is higher, you can improve with regular training.
The Pushup Score
Pushups are a simple way to measure upper body strength and endurance. If standard pushups are too difficult, start with knee pushups. To get your count:
- Lie on the floor with elbows bent and palms by your shoulders.
- Keep your back straight and push up until your elbows are straight.
- Lower your body until your chin is close to the floor, then push up again.
- Count how many you can do without stopping.
Pushup Benchmarks
| Age | Women | Men |
|---|---|---|
| 25 | 20 | 28 |
| 35 | 19 | 21 |
| 45 | 14 | 16 |
| 55 | 10 | 12 |
| 65 | 10 | 10 |
A higher number means better muscular endurance and strength. If you are below the benchmark, set a reasonable goal and work toward it.
Waist Measurement
Waist size quickly shows how fat is distributed in your body. Fat above the hips can increase the risk of heart problems and type 2 diabetes. Use a cloth tape to measure just above your hipbones, around the narrowest part of your waist. A larger waist compared to your hips may be a concern.
- For women, a waist of 35 inches (89 cm) or more is a risk.
- For men, a waist of 40 inches (102 cm) or more is linked to higher risk.
Track your waist size over time to monitor changes in your body.
Calculating BMI
Body mass index (BMI) helps estimate if your weight is in a healthy range. Calculate BMI by dividing your weight by your height squared (using pounds and inches or kilograms and meters).
BMI Calculation Examples
- (weight in pounds / height in inches²) × 703
- (weight in kg) / (height in meters²)
BMI Ranges and Meanings
| BMI | Category |
|---|---|
| Below 18.5 | Underweight |
| 18.5–24.9 | Healthy weight |
| 25–29.9 | Overweight |
| 30 or more | Obesity |
A healthy BMI shows a good balance of muscle and fat for your height. BMI does not measure muscle directly, so athletes might have a high BMI but low body fat.
Staying Regular with Exercise
Once you know your levels, make physical activity part of your daily routine. The Healthnile suggests adults get at least 150 minutes per week of moderate exercise, such as brisk walking, slow cycling, or water aerobics. If you prefer higher intensity, aim for 75 minutes of vigorous activity weekly, like running, swimming laps, or fast cycling.
Do strength training for all major muscle groups twice a week. This can include lifting weights, using resistance bands, or doing bodyweight exercises like squats and pushups. Yardwork or heavy gardening also counts.
Examples of Activity Types
- Moderate: Walking quickly, gentle cycling, water aerobics, gardening
- Vigorous: Running, swimming laps, jumping rope, singles tennis
Mixing aerobic and muscle-strengthening activities improves overall fitness and supports daily function.
Monitoring Improvement
Track your fitness results to see progress and stay motivated. After starting an exercise program, repeat the same tests in about six weeks, then at regular intervals. Keep your results in one place—use a journal, spreadsheet, or app. Each time you repeat your tests, compare your scores to past results.
Improvements in heart rate, running time, pushup count, or waist size show gains in fitness. If you’re unsure what your results mean or how to adjust your plan, talk to a doctor or fitness coach. Raise your goals as you meet or pass previous marks. Steady progress, even if slow, means your effort is working.
Simple Tracking Table Example
| Test | Date 1 | Date 2 | Date 3 |
|---|---|---|---|
| Resting heart rate | 78 | 74 | 70 |
| 1.5-mile run time | 15 min | 14:20 | 13:55 |
| Pushups | 12 | 17 | 21 |
| Waist size | 36 in | 35.5 in | 35 in |
| BMI | 27.3 | 26.8 | 26.0 |
Regular reviews help you set goals and stay motivated.
