Fitness Assessment

3 Minute Fitness Test – Self Assessment

The following is a universal fitness test used to provide you with a general gauge of how fit you are relative to other individuals of the same gender in your particular age bracket.

The test consists of 3 common exercises: 1) Pushups; 2) Crunches; and 3) Squats.

Please keep in mind that this test just provides a general idea of your current fitness level. It should not be used a comprehensive assessment of your overall health.

Disclaimer: If you have any heart condition or any health issues that may prevent you from participating in rigorous physical activity, please consultant a physician before engaging in this fitness test or any other exercises recommended on this site.


Pushups measure muscular strength and endurance in your chest, shoulders and triceps.

Objective: Do as many pushups as you can in one minute.

Execution: Men should assume the traditional pushup position and females can use the modified pushup position (on knees). Start the timer upon starting your first pushup. Press yourself up with arms fully extended and lower yourself back until your chest is three inches from the floor (but do not touch your body to the floor). Repeat as many times as you can in one minute. You may rest only in the “up” position if necessary.

Pushups Completed (please fill in)


Crunches measure abdominal strength and endurance, a combination that more truly reflects your fitness level than strength tests alone. This test is a better choice over the standard sit-ups because crunches are safer for the lower back and target the abs better. A timed crunch test can also be done anywhere.

Objective: Do as many crunches as you can in one minute.

Execution: Although this test involves regular crunches, it has some specific guidelines. Lie down on your back with your knees bent, feet flat on the floor and your heels about 18 inches away from your behind. Place your arms at your sides, palms down, fingertips next to your hips. Place a ruler next to your fingertips in this position and measure 6 inches further. You can put a piece of paper, the ruler itself, or a piece of tape at that 6-inch marker.

Keep your hands on the floor throughout the test. Just like abdominal crunches, engage the abs to lift your head, neck, and shoulder blades off the floor, but allow your fingertips to slide toward the 6-inch marker. Return to the starting position to complete one rep. Repeat this as many times as you can in 60 seconds, counting only the number of repetitions that your fingertips successfully reach the 6-inch marker. You may rest in the starting position (relaxed), but the clock continues to run.

Crunches completed (fill in)

Squat Test

Squats measure strength and endurance in your legs. It is easy to overlook the importance of working on your legs when embarking upon a fitness program. Remember your legs combine for the largest muscles in your body and increased muscle mass results in improved metabolic function. In other words, if you neglect your legs, you are neglecting a potentially large fat burning engine.

Objective: Do as many squats as you can in one minute.

Execution: Stand in front of a chair or bench with your feet at shoulder’s width apart, facing away from it. Place your hands on your hips. Squat down and lightly touch the chair before standing back up. A good sized chair is one that makes your knees at right angles when you are sitting. Keep doing this until the minute is up.

Squats completed (fill in)

After completing the above form you will receive an email with your assessment results.

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