FITNESS TESTING
Fitness assessment
scorecard.
Pick fitness tests such as push-ups, plank, grip strength, balance and timed movements. Record results with the built-in timers and counters, see ratings for age and sex, and compare every re-test side by side.
48 fitness testsBuilt-in timers and rep counterRatings by age and sexCompare re-tests
Test, record and compare
Pick a ready-made battery or build your own from 48 tests across strength, muscular endurance, cardio fitness, flexibility, balance, power and everyday movement. Each test has simple instructions, the kit you need and a guide to what average, good and excellent look like for your age and sex.
Built for real sessions
- Built-in countdown timers, a stopwatch and a big tap-to-count rep counter
- Instant ratings as you type each result
- An overall score and grade, plus a score for each fitness area on a radar chart
- Compare any two assessments with the change and percentage for every test
- Keep several clients, export a backup and download a branded PDF scorecard
The tests
Strength: grip strength, pull-ups, dead hang, and bench press, back squat and deadlift relative to body weight. Muscular endurance: push-ups, knee push-ups, sit-ups, curl-ups, plank, side plank, back extension hold, hollow body hold, wall sit, squats and burpees. Cardio fitness: Cooper 12-minute run, 1.6 km run, 2.4 km run, 5 km run, 1.6 km brisk walk, 3-minute step test, beep test and resting heart rate. Flexibility: sit and reach, chair sit and reach, back scratch and knee to wall. Balance: single-leg balance with eyes open and closed, stork balance and tandem stance. Power and speed: standing long jump, vertical jump, seated ball throw, 20 m sprint and agility T-test. Everyday movement: 30-second chair stand, 5 times sit to stand, sit and rise test, timed up and go, 6-minute walk and 2-minute step. Body measures: waist, waist-to-height ratio, waist-to-hip ratio and body fat.
Frequently asked questions
Where do the ratings come from?
They are guide values based on widely used fitness testing tables. They are for tracking progress over time, not for diagnosing any health condition.
How often should I re-test?
Every 6 to 12 weeks works well. Test at a similar time of day, after a similar warm-up, so the results are comparable.
Is it safe to do these tests?
Choose tests that suit your current fitness. If you have a health condition, are pregnant or have not exercised for a long time, check with a health professional first and stop if you feel pain, dizziness or chest discomfort.