Fitness Level Test Tool

Fitness Level Tests

Age

Gender Select Gender Male Female

Push-up Test

Perform standard push-ups (men) or modified/knee push-ups (women, optionally) consecutively without resting. Enter the total number completed with good form.

Number of Push-ups Completed

Plank Test

Hold a standard plank position (forearms and toes, body straight) for as long as possible while maintaining good form. Enter the total time held in seconds.

Plank Hold Time (in seconds)

Wall Sit Test

Sit against a wall with knees bent at 90 degrees, thighs parallel to the floor, as if sitting in a chair. Hold for as long as possible. Enter the total time held in seconds.

Wall Sit Time (in seconds)

Sit-Up Test (1 Minute)

Perform as many sit-ups as possible in 60 seconds with good form (e.g., hands behind head or across chest, knees bent, feet anchored if needed). Enter the total number of completed repetitions.

Number of Sit-ups in 1 Minute

Squat Test (Bodyweight)

Perform as many bodyweight squats as possible consecutively with good form (feet shoulder-width apart, chest up, descend until thighs are parallel to the floor or lower, return to standing). Enter the total number of completed repetitions.

Number of Squats Completed