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.

 

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 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.

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

 

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