The #1 Strength Workout To Test How Fit You Are

Are you curious about your current strength level but don’t want to risk injury with heavy weights? You’re in the right place. I’ve put together a comprehensive strength workout that uses bodyweight exercises to gauge your muscular strength and endurance across different areas of your body. Let’s find out how fit you are!

These exercises are a great way to observe your movement patterns and assess your foundational pushing, pulling, lunging, and squatting movements. Don’t worry if it seems daunting; just do your best on each exercise test. The goal is to establish a baseline from which you can measure your progress. Remember, everyone starts somewhere!

Follow the instructions for each exercise, record your results, and use the following section to interpret your scores and determine your current strength levels for these various movements. Let’s get started with the ultimate strength workout.

The Comprehensive Body Strength Test

This workout is designed to engage all major muscle groups, including your upper body, lower body, and core. It aims to help you determine your level of physical fitness and gauge your muscle strength and endurance. It includes five key exercises:

1. Pushups: Measure the strength and endurance of your chest, shoulders, triceps, and core.
   • Perform as many pushups as you can with proper form.
   • Maintain a straight line from your head to your heels, and ensure your chest touches the ground on each rep.
   • Record your maximum number.
2. Squats: Assess your lower-body strength and endurance, targeting your quadriceps, hamstrings, glutes, and core.
   • Stand with your feet shoulder-width apart.
   • Perform as many squats as you can, going as low as possible while keeping your back straight.
   • Count your maximum number of reps.
3. Planks: Test your core strength and endurance.
   • Assume a pushup position, resting on your forearms.
   • Keep your body in a straight line from your shoulders to your ankles.
   • Hold this position for as long as possible, noting the total time before your form breaks.
4. Pull-ups: Evaluate upper-body and core strength.
   • Find a sturdy horizontal bar and grasp it with palms facing away from you.
   • Pull yourself up until your chin clears the bar, then lower down with control.
   • Repeat as many times as you can, keeping count of your maximum reps.
5. Walking Lunges: Assess lower-body strength and stability, including your quadriceps, glutes, and hamstrings.
   • Perform as many walking lunges as you can in 60 seconds while maintaining proper form.
   • Keep your torso upright and ensure your front knee doesn’t cave inward.
   • Count the number of reps for each leg.

Interpreting Your Results

Here’s how to interpret your scores:

• Pushups: For men, a target of 20+ reps is good, while for women, 10+ reps are commendable. If you fall short, focus on improving your upper-body strength.
• Squats: Most adults aim for a healthy range of 20 to 30 consecutive squats. Anything less suggests room for lower-body strength improvement.
• Planks: Holding a plank for one minute or more is considered good. Falling short indicates a need for enhanced core strength and stability.
• Pull-ups: Men should target five or more reps, while for women, even one rep is commendable due to body mass differences. If you can’t hit these targets yet, keep working on your upper-body and core strength.
• Walking Lunges: Completing 15+ reps per leg is a reasonable goal for most adults. Fewer reps suggest the need for stronger lower-body stability.

Remember, progress takes time and effort. Use these results as a starting point and keep working toward your fitness goals!