The 7 Step Fitness Test: How Fit Are You?

First…happy New Year!

Second…it’s time to get back on track!

Before you start a program, however, you really should figure out where you are currently.

This is the first thing we do when working with a new client because it allows us to tailor each program to the individual needs of the person. We need to know what exercises are appropriate and which ones we need to build up to.

And you should do the same.

Because starting a workout without an assessment is like getting in your car, putting on a blindfold, and hitting the gas. It’s not going to end well.

The #1 goal of any workout program should be to not get injured. Yes, getting stronger or losing weight is important, but if you get hurt, then all of your efforts will be for not.

So with that said, let’s talk about assessments.

What should you test for?

There are a ton of options for what you can do when it comes to a fitness assessment, but there are certain areas that you probably need to focus on more than others.

When we do our assessments, we are looking for:

  • Strength
  • Balance
  • Core stability
  • Mobility/Flexibility
  • Equal ability on both sides of the body
  • Coordination

There are many people who are great in a few of these areas, but need a lot of work in the others, so that is where we start. And I would recommend you do the same.

If you are very strong, but have no flexibility, you are on the road to injury. And if you are very flexible, but not strong…you are also on the road to injury!

So, now that we are on the same page for why assessments are so important, let's get to the video.

Today, Brad is going to show you a simple, 7-step assessment that you can do right at home to see what your current fitness level is, and where you need to focus once you start.

Check out the video and then score yourself by giving yourself a 1, 2, or 3 for each test. See below to find out how to score yourself and what your score means!

Here is how to score each test:

1) Chair Squat

  • 3 - Perfect
  • 2 - Can do it, but not perfectly
  • 1 - Can’t do it (or it hurts)

2) Single Leg Balance:

  • 3 - 15 sec on each leg with your eyes closed
  • 2 - 15 sec on each leg with eyes open
  • 1 - Less than 15 sec on either leg

3) In-Line Lunge

  • 3 - Perfect on both sides
  • 2 - Can do it, but not perfectly
  • 1 - Can’t do it (or it hurts)

4) Shoulder Mobility

  • 3 - Hands can touch on both sides
  • 2 - Hands can touch on one side
  • 1 - Hands can’t touch (or it hurts)

5) Toe Touch

  • 3 - Touch the toes
  • 2 - Touch your ankles (where the bony bump is)
  • 1 - If you can’t get to your ankle (or it hurts)

6) Push Ups:

Men - Normal Push Up

  • 3 - Perfect and easy
  • 2 - Can do it, but it’s hard
  • 1 - Can’t do it (or it hurts)

Women - Kneeling Push Up

  • 3 - Perfect and easy
  • 2 - Can do it, but it’s hard
  • 1 - Can’t do it (or it hurts)

7) Bird Dog:

  • 3 - Perfect and easy
  • 2 - Can do it, but it is wobbly or feels tight
  • 1 - Can’t do it (or it hurts)

Once you have completed all of the tests add up your score and see how you rank!

Total Fitness Score:

Mint Master – 19-21

Congrats! You are in great shape and can do whatever you enjoy as you get back into your workout…you have no limitations!

Good – 16-18

Very well done. You can start whatever program you like, just add in a warm up that focuses on any tests where you are better on one side than the other.

Average – 13-15

Not bad! You can move well in most things, but probably have 1-2 areas that need focus. If you got any 1s, that will be what you need to spend time working on. Don’t push yourself too much in your workouts until you get these up to a 2.

Fair – 10-12

It looks like you have some work to do. Most likely, a few things hurt or you just have not exercised in a long time. Nothing to worry about. It just means that you should start slow, and focus on building up mobility and core strength first.

Poor – 7-9

If you are in this group then you probably are dealing with some pain. The best thing you can do is to talk with a physical therapist or chiropractor to see what your best bet is for getting pain free. When it comes to your workouts, just stick with things that don’t hurt for now, and as soon as you have some help getting out of pain, you can start increasing what you do!

So there you have it. You now know where you stand. I hope that helps give you some direction as you get started so that you can all work towards scoring 19+ and becoming a Mint Master!

If you need help though, or are not sure where to start, that is very understandable! Most fitness fads don’t bother talking about this stuff, so all we know how to do is high intensity or low intensity exercise with no bridge between the two.

So if you need help, I invite you to check out our 28-Day January Reset Program where you will get the exact exercises you need to start moving (and feeling) better while having a coach to show you how to do them correctly, and keep you accountable to your plan.

In this program you will get:

  • Full fitness and goals assessment (just like I said we do!)
  • Personalized fitness coaching to teach you the exact exercises you need to safely and effectively move better and build stamina
  • A simple meal plan to help you decrease inflammation
  • 1-on-1 success coaching to help guide you as you work to change your diet, exercise, and lifestyle habits

So, if you want a customized program to help you get back on track click here to learn more!

Mint Condition Fitness empowers people to take control of their fitness and fully enjoy the life they have built.