The Ultimate How Fit Are You? Test
How physically fit are you? What does being physically fit entail? According to Webster's it means "Physically sound; healthy"- not very helpful in assessing one's health. It doesn't exactly tell us how much weight a man should be able to lift or how fast he should be able to sprint for an extended period of time; which is why we've taken matters into our own hands and came up with the Ultimate Fitness Test. This isn't your average phys ed physical fitness test of how many situps and pushups you can do in a minute. But according to us, it means a variety of things. You need to have endurance, stamina, upper body strength, lower body strength, power, agility, quickness, explosiveness, hops, flexibility, and one more thing- you need to be smart too.
Our definition of being fit entails these 10 tests. Pass this test in its entirety and you can consider yourself a "True Muscle Prodigy". We know a lot of guys who can bench press a ton, yet they can't even do a pull up; and we know a lot of guys who can move a ton of weight with their upper body and when it comes to their neglected legs, their physical fitness is embarassing. We test ALL parts here. See where you stack up and if you don't measure up to our admittedly high standards right away, we've given you the tips and training strategies throughout our website you need so you can get there quickly. Remember, if you can only pass 3 out of the 10 tests, you've got a lot of work to do.
Bench 1.5 Times Your Body Weight
The bench press isn't only for bragging rights. The bench press has been a determinant of strength for quite some time now. I'm sure you've been asked "How much can you bench?". Well how much can ya, punk?
The Test: Use a bench-press machine and keep your feet flat on the floor during the entire lift. To get your score, divide the heaviest weight you can lift one time by your body weight. Please make sure you go all the way down, hitting your chest and then exploding up to a lock-out position. Half-ass harry's don't count here.
Less than 1.0: Make sure you can get 50 pushups in a row before you move onto the bench press.
1.5 or more: Muscle Prodigy
Squat 2 Times Your Body Weight
When it comes to strength, your lower half is your better half. Your leg and butt muscles are the foundation of your body and are essential for pretty much any activity. If you weigh 180, you should be able to get under 360 pounds and be able to do a squat under our test. But in terms of the squat, form and range of motion is the most important thing we're looking for. If you go down halfway, then you've got twice the distance to go. Too often do we see people put 400 pounds on the bar and lower the bar 2 inches before coming up again. You need to go parallel on this exercise (top of the thighs parallel to the ground). Half ass harry's serve no purpose here and no weight belts or knee wraps here.
The Test: Step under a bar in a shoulder-width stance so that the bar rests on the back of your traps and rests across your shoulders. Lower the weight until the top of your thighs are bent 90 degrees to the floor, then push the weight back up.
Less than 1.33: Please devote more time to your leg training.
1.33 to 2: You're fit, but you can definitely do some work
2+: Muscle Prodigy
Deadlift 2.25 Times Your Weight
The deadlift has been rated as the most indicative exercise of overall strength and the number one muscle builder in the gym. Not only is it like a reverse squat in which you are working your legs, but hundreds of muscles throughout your core and upper body are firing on all cylinders to bring the weight up from this position. No weight belts or straps can be used during this lift. We're testing your core strength and your grip strength on this one too? What a better grip test than being able to hold onto 450 pounds raw if you weigh 200 pounds.
The Test: Step up to a bar resting on the ground with the bar resting against your shins and your feet in a shoulder-width apart stance. Reach down and grab the bar with both palms facing inward towards you. Keeping the bar as close to your body as possible pull the weight up to a standing locked-out position. Lower the weight back down slowly.
Less than 1.5: A shaky foundation- You've got a lot to work on
1.5 to 2.25: An Average Joe
2.25+: Muscle Prodigy
Run 400 Meters In Under 1 Minute
Whether you're chasing down a purse snatcher or running to catch the train, a fit man needs to be able to flat out be able to sprint for 60 seconds. If you can cover a quarter mile in 60 seconds, you have the speed and drive you need for just about anything.
The Test: Run as fast as you can one time around a quarter-mile track.
More than 75 seconds: Work on your basic endurance first and work your way up
60 to 75 seconds: My ex-girlfriend can run faster than you
Less than 60 seconds: Muscle Prodigy
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