Testing and evaluating your muscular strength is important before beginning an exercise program to establish a baseline from which to measure improvement. Strength, or muscle testing should be performed in conjunction with cardiorespiratory, flexibility and body composition testing to gain a full understanding of your current physical conditioning. According to the American Council on Exercise, it is difficult to measure strength against a population on any machine due to the differences in machine characteristics. Fortunately, there are two simple-to-execute tests that can be performed with minimal to no equipment: the push-up test and the half sit-up test.
Push-up Test
Step 1
Perform as many regular push-ups as possible while maintaining perfect form, if you are male. Lower your chest to 3 to 4 inches above the ground for each repetition, according to the American Council on Exercise.
Step 2
Perform as many knee push-ups as possible while maintaining perfect form, if you are female. Lower your chest to 3 to 4 inches above the ground for each repetition.
Step 3
Compare results to push-up norms for men, if you are male. The averages, according to CSTF Operations Manual of Fitness and Amateur Sport for men between 15 and 19 are: greater than 39 (excellent), 23-28 (average), and less than 17 (poor). For ages 20-29: greater than 36 (excellent), 22-28 (average), and less than 16 (poor). For ages 30-39: greater than 30 (excellent), 17-21 (average), and less than 11 (poor). For ages 40-49: greater than 22 (excellent), 13-16 (average), and less than 9 (poor). For ages 50-59: greater than 21 (excellent), 10-12 (average), and less than 6 (poor). For ages 60-69: greater than 18 (excellent), 8-10 (average), and less than 4 (poor).
Step 4
Compare results to push-up norms for women, if you are female. The averages, according to CSTF Operations Manual of Fitness and Amateur Sport for men between 15 and 19 are: greater than 33 (excellent), 18-24 (average), and less than 11 (poor). For ages 20-29: greater than 30 (excellent), 15-20 (average), and less than 9 (poor). For ages 30-39: greater than 27 (excellent), 13-19 (average), and less than 7 (poor). For ages 40-49: greater than 24 (excellent), 11-14 (average), and less than 4 (poor). For ages 50-59: greater than 21 (excellent), 7-10 (average), and less than 1 (poor). For ages 60-69: greater than 18 (excellent), 5-11 (average), and less than 1 (poor).
The Half Sit-up Test
Step 1
Tape two 24-inch pieces of tape 3.5 inches apart and parallel to one another to the ground or sit-up mat.
Step 2
Lie on your back with your knees bent and hands at your side. Your fingers should be touching the first line of tape, while your head and shoulders are against the mat.
Step 3
Curl your upper spine until the fingertips touch the second strip of tape. Have your partner time you, and perform as many correct repetitions as possible in one minute.
Step 4
Compare your results to sit-up norms (females see next step). The YMCA Fitness Testing and Assessment Manual provides the norms for men. For ages 18-25, the norms are: greater than 83 (excellent), 46 (average), 33 (poor). For ages 26-35, the norms are: greater than 68 (excellent), 38 (average), 30 (poor). For ages 36-45, the norms are: greater than 65 (excellent), 36 (average), 25 (poor). For ages 46-55, the norms are: greater than 68 (excellent), 39 (average), 24 (poor). For ages 56-65, the norms are: greater than 63 (excellent), 36 (average), 24 (poor). For ages 66 and above, the norms are: greater than 55 (excellent), 27 (average), 19 (poor).
Step 5
Compare your results to sit-up norms for females. The YMCA Fitness Testing and Assessment Manual provides the norms for women. For ages 18-25, the norms are: greater than 76 (excellent), 44 (average), 32 (poor). For ages 26-35, the norms are: greater than 60 (excellent), 34 (average), 24 (poor). For ages 36-45, the norms are: greater than 60 (excellent), 31 (average), 20 (poor). For ages 46-55, the norms are: greater than 57 (excellent), 31 (average), 21 (poor). For ages 56-65, the norms are: greater than 55 (excellent), 24 (average), 12 (poor). For ages 66 and above, the norms are: greater than 41 (excellent), 22 (average), 11 (poor).
Tips and Warnings
- Be sure to warm up with light cardiovascular exercise for 10 minutes prior to performing either test. Additionally, performing several repetitions of each exercise, followed by a 1- to 2-minute rest is ideal for preparing your body for the physical test.
- If you are extremely overweight, consult with your physician prior to performing any muscular or fitness test, and it is always best to perform the test under the supervision of a qualified professional to ensure proper form and testing accuracy.
Things You'll Need
- Sit-up mat
- Tape
- Ruler
- Stopwatch
References
- YMCA Fitness Testing and Assessment Manual. 2000.
- CSTF Operations Manual. 3rd Edition. Ottawa, Fitness and Amateur Sport, 1986.
- American Council on Exercise. Personal Trainer Manual. 3rd Edition.
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