Fitness Test

This DIY Fitness Test is a great way to check our strength, suppleness and stamina. Using this test you can see how you measure up against the scientific norms for your age. Why not do the tests now and record your result and come back in a month to check your progress?

A man balancing along a small wooden sea-break barrier, on a beautiful and calm beach.

DIY Fitness Test

Testing our fitness is a great way to check our strength, suppleness and stamina. Here, fitness expert Mary Morris demonstrates the fitness tests included in The 28-Day Immunity Plan book which check how we measure up against the scientific norms for our age. To view the expected results by age range please see the tables below. If you are having difficulty viewing the tables on your phone, or to print them off please click here.

To skip to a particular exercise use the chapter markers on the video timeline.

Fitness Test 1 ~ Sit to Stand
Fitness Test 2 ~ Arm Curls
Fitness Test 3 ~ Step Test
Fitness Test 4 ~ Seated Reach/Back Hand Reach
Fitness Test 5 ~ Balance

Test 1 – Sit to Stand

(No. of repetitions in 30 seconds)
Standard UK norms by age group

Age Group	60+ Female	60+ Male	70+ Female	70+ Male	80+ Female	80+ Male	90+ Female	90+ Male
Excellent	17+	19+	15+	17+	14+	15+	11+	12+
Above Average	16	17	14	16	12	13	9	11
Average	14	16	12	14	11	12	7	9
Below Average	12	14	11	12	9	10	5	8
Needs Practice	10	12	9	10	7	8	3	6

Test 2 – Arm Curls

(No. of repetitions in 30 seconds)
Standard UK norms by age group

Age Group	60+ Female	60+ Male	70+ Female	70+ Male	80+ Female	80+ Male	90+ Female	90+ Male
Excellent	19+	22+	17+	21+	16+	19+	13+	14+
Above Average	17	20	16	19	14	17	12	13
Average	16	18	14	17	12	15	10	12
Below Average	14	17	12	15	11	14	9	10
Needs Practice	11	14	10	12	9	12	7	8

Test 3 – Step Test

(No. of times right knee is lifted in 2 minutes)
Standard UK norms by age group

Age Group	60+ Female	60+ Male	70+ Female	70+ Male	80+ Female	80+ Male	90+ Female	90+ Male
Excellent	105+	115+	100+	110+	90+	100+	70+	85+
Above Average	95	105	90	100	80	90	65	80
Average	90	100	80	90	70	85	55	65
Below Average	80	90	70	85	65	75	50	55
Needs Practice	75	80	60	70	50	60	35	45

Test 4 –Back Hand Reach

(No. of inches short of touching (-) or overlap (+) of the fingers)
Standard UK norms by age group

Age Group	60+ Female	60+ Male	70+ Female	70+ Male	80+ Female	80+ Male	90+ Female	90+ Male
Excellent	+1.5	0.0	+1	-1	0.0	-2	-1	-4
Above Average	0.0	-2	-1	-3	-1.5	-4	-3	-6
Average	-1.5	-4	-2	-5	-3	-6	-5	-8
Below Average	-2.5	-6	-3.5	-7	-4.5	-8.5	-7	-10
Needs Practice	-3	-8	-4	-10	-5	-11	-7.5	-12

Test 5 – Balance

(No. of seconds balance maintained)
Standard UK norms by age group

Age Group	Under 40	Under 60	Under 75	Over 75
Target	45	40	30	20