Test Your Fitness Levels

Exactly how fit are you? How do you measure up? Find out with these next-level self-trials from Autumn Calabrese, Beachbody trainer and author of Lose Weight Like Crazy Even If You Have a Crazy Life (Galvanized Media, 2020).

- By Michael Berg, NSCA-CPT

1 PUSH YOUR UPPER LIMITS

“A traditional push-up test gauges strength and endurance in your chest, triceps, and core,” Calabrese says. More effective, though, is a dead-stop push-up, which erases any upward assistance you’d get from your natural stretch reflex.

The Test: Assume a push-up position with your hands on the floor just outside your shoulders and your legs extended behind you; your head, hips, and heels should align. Bend your elbows and lower your body all the way to the floor. Lift your hands off the ground for one second, then replace them and extend your arms to rise to the start. You’re done when your form begins to break down.

YOUR SCORE

>25 reps excellent

16-25 reps good

10-15 reps average

<10 reps below average

2 WALL + BALL

“The wall squat measures lower-body strength and muscular endurance,” Calabrese explains. Level up by squeezing a medicine ball between your thighs to increase lower-body and core recruitment.