Fitness Tests for Grown-Ups

Following are charts of norms adapted from measures used by health and fitness professionals. We offer them for infotainment only. Before beginning any exercise program or taking any fitness test, consult your physician. For a more thorough assessment of fitness, and for assistance in developing an exercise plan appropriate for your level, consult a certified personal trainer or other fitness professional.

Fitness Test: One-Mile Walk (time, in minutes)

Under 40 Over 40
Men Women Men Women
Excellent 13:00 or Less 13:00 or Less 14:00 or Less 13:00 or Less
Good 13:01-15:30 13:31-16:00 14:01-16:30 14:31-17:00
Average 15:31-18:00 16:01-18:30 16:31-19:00 17:01-19:30
Below Average 18:01-19:30 18:31-20:00 19:01-21:30 19:31-22:00
Poor 19:31 or More 20:01 or More 21:31 or More 22:01 or More

Adapted from the Cooper Institute

Strength Test: Push-Ups (number completed without rest)

30-39 40-49 50-59 60-69
Men Women Men Women Men Women Men Women
Excellent 30 or More 27 or More 22 or More 24 or More 21 or More 21 or More 18 or More 17 or More
Above Average 22-29 20-26 17-21 15-23 13-20 11-20 11-17 12-16
Average 17-21 13-19 13-16 11-14 10-12 7-10 8-10 5-11
Below Average 12-16 8-12 10-12 5-10 7-9 2-6 5-7 1-4
Poor 11 or Fewer 7 or Fewer 9 or Fewer 4 or Fewer 6 or Fewer 1 4 or Fewer 0

Adapted from Fitness Canada, American Council on Exercise

Strength Test: Curl-Ups (number completed in 60 seconds)

36-45 46-55 56-65 Over 65
Men Women Men Women Men Women Men Women
Excellent 60 or More 54 or More 61 or More 48 or More 56 or More 44 or More 50 or More 34 or More
Good 48-59 42-53 52-60 37-47 48-55 35-43 38-49 31-33
Above Average 43-47 35-41 44-51 33-36 41-47 27-34 31-37 26-30
Average 33-42 30-34 36-43 30-32 33-40 23-26 26-30 21-25
Below Average 29-32 23-29 29-35 25-29 28-32 18-22 22-25 16-20
Poor 28 or Fewer 22 or Fewer 28 or Fewer 24 or Fewer 27 or Fewer 17 or Fewer 21 or Fewer 15 or Fewer

Adapted from YMCA, American Council on Exercise

Flexibility Test: Sit-And-Reach (in inches)

36-45 46-55 56-65 Over 65
Men Women Men Women Men Women Men Women
Above Average 17 or More 19 or More 15 or More 18 or More 13 or More 17 or More 13 or More 17 or More
Average 15-16 17-18 13-14 16-17 11-12 15-16 10-12 15-16
Below Average 13-14 15-16 10-12 14-15 9-10 13-14 8-9 13-14
Poor 12 or Less 14 or Less 9 or Less 13 or Less 8 or Less 12 or Less 7 or Less 12 or Less

Adapted from American College of Sports Medicine

Related Article: Fit for the Ages


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