Test your own Fitness
Testing our fitness 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.
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Testing our fitness 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.
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 table below or to download and print the table please click here.
To skip to a particular exercise use the chapter markers on the video timeline.
DIY Fitness Test
Standard UK norms by age group
Fitness Test 1 – Sit to Stand (No. of repetitions in 30 seconds)
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 |
Fitness Test 2 – Arm Curls (No. of repetitions in 30 seconds)
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 |
Fitness Test 3 – Step Test (No. of times right knee is lifted in 2 minutes)
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 |
Fitness Test 4 – Seated Reach (No. of inches short of (-) or beyond (+) the toes)
Age Group | 60+
Female |
60+
Male |
70+
Female |
70+
Male |
80+
Female |
80+
Male |
90+
Female |
90+
Male |
Excellent | +5 | +3.5 | +3.5 | +2.53 | +3 | +1.5 | +1 | -0.5 |
Above Average | +3 | +1.5 | +2.5 | +1 | +1 | -0.5 | +0.5 | -2.5 |
Average | +1.5 | 0.0 | +1 | -0.5 | +0.5 | -2.5 | -2 | -4 |
Below Average | 0.0 | -1.5 | -0.5 | -2.5 | -1.5 | -4.5 | -3.5 | -5.5 |
Needs Practice | -2 | -4.5 | -1 | -5 | -3.5 | -7 | -6 | -8 |
Fitness Test 4 –Back Hand Reach (No. of inches short of touching (-) or overlap (+) of the fingers)
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 |
Fitness Test 5 – Balance (No. of seconds balance maintained)
Age Group | Under 40 | Under 60 | Under 75 | Over 75 |
Target | 45 | 40 | 30 | 20 |
DIY Fitness Test
Standard UK norms by age group
Fitness Test 1 – Sit to Stand (No. of repetitions in 30 seconds)
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 |
Fitness Test 2 – Arm Curls (No. of repetitions in 30 seconds)
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 |
Fitness Test 3 – Step Test (No. of times right knee is lifted in 2 minutes)
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 |
Fitness Test 4 – Seated Reach (No. of inches short of (-) or beyond (+) the toes)
Age Group | 60+
Female |
60+
Male |
70+
Female |
70+
Male |
80+
Female |
80+
Male |
90+
Female |
90+
Male |
Excellent | +5 | +3.5 | +3.5 | +2.53 | +3 | +1.5 | +1 | -0.5 |
Above Average | +3 | +1.5 | +2.5 | +1 | +1 | -0.5 | +0.5 | -2.5 |
Average | +1.5 | 0.0 | +1 | -0.5 | +0.5 | -2.5 | -2 | -4 |
Below Average | 0.0 | -1.5 | -0.5 | -2.5 | -1.5 | -4.5 | -3.5 | -5.5 |
Needs Practice | -2 | -4.5 | -1 | -5 | -3.5 | -7 | -6 | -8 |
Fitness Test 4 –Back Hand Reach (No. of inches short of touching (-) or overlap (+) of the fingers)
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 |
Fitness Test 5 – Balance (No. of seconds balance maintained)
Age Group | Under 40 | Under 60 | Under 75 | Over 75 |
Target | 45 | 40 | 30 | 20 |