Are You Fit For Your Age? 9 Fitness Tests (1 Viewer)

[Joe Bryant]

Saw this today and thought it was interesting. No idea how accurate.

How do you rate?

Are you fit for your age? Nine tests to find out

Try these tests – from balance to aerobic fitness, personal trainers share different ways to measure your health, and how to improve it.

inews.co.uk

Are you fit for your age? Nine tests to find out​

Try these tests – from balance to aerobic fitness, personal trainers share different ways to measure your health, and how to improve it.

The sit-up test​

The sit-up test measures the strength and endurance of the abdominal muscles. “It is indicative of core strength and endurance,” says Kunal Makwana, personal trainer and founder of KMAK Fitness, “and it is important for overall stability and posture.”

How to do it​

“Lie on your back with your knees bent and your feet flat on the floor,” says Makwana. “Cross your arms over your chest or place your hands behind your head without pulling on your neck. Raise your torso to your knees and then return to the starting position. Count the number of sit-ups you can perform in one minute.”

Benchmarks to aim for​

“In their twenties and thirties, a good score for men would be 40-50 sit-ups, and for women, 35-45,” says Makwana. “In their forties and fifties, men can aim for 30-40 sit-ups and women, 25-35. Those in their sixties and seventies can aim for 20-30 sit-ups for men and 15-25 for women, and a good score for the 80-plus would be 15-20 as a man and 10-15 as a woman.”​

How to improve your score​

“In order to get better at this test, perform core exercises regularly – three to four times a week,” says Makwana. “Different types of abdominal exercises you can incorporate include planks, leg raises and bicycle crunches. Gradually increase repetitions and use further variations such as weighted sit-ups.”

The push-up test​

By focusing on the chest, shoulders and triceps, this push-up test measures overall upper body strength and endurance. “Consistent performance in push-ups can be a marker of good fitness and muscular health,” says Makwana.

How to do it​

“Start in a high plank position with hands slightly wider than shoulder-width apart,” says Makwana. “Lower your body until your chest nearly touches the floor, keeping your body in a straight line. Then push back up to the starting position. Count the number of push-ups you can perform in one minute.”

Benchmarks to aim for:​

“Men in their twenties and thirties can aim for 29-35 push-ups, while a good score for women in this age bracket is around 15-20,” says Makwana. “In their forties and fifties, men can aim for 21-28 and women, 12-17. In their sixties and seventies, a good score for men would be 15-20 and women, eight to 12. Finally, for the 80-plus, men can work towards 10-15 push-ups and women five to 10.”

How to improve your score​

One of the best to improve your score is through consistent strength training, says Makwana. “Incorporate bench presses, dumbbell presses and tricep dips into your routine,” he advises. “Also, gradually increasing the number of push-ups over time will help, as will proper form. For the latter, focus on maintaining a straight line from head to heels to avoid injury and maximise effectiveness.”

The elevator test​

One of the most common health and fitness measures out there, the elevator test involves sitting on the floor and getting up again. “The ability to both sit and rise unaided from the ground, or even using just one hand, can earmark people who will live longer lives,” says Jon Denoris, personal trainer and founder of Club 51 – Intelligent Fitness. “The test is linked to physical strength, co-ordination and flexibility.”

How to do it​

“Go from a standing position to sitting on the floor and then, without worrying about the speed of movement, get up again using the minimum amount of support you believe you need,” says Denoris. “You have a maximum of two minutes to perform this test.”

Benchmarks to aim for​

“Starting with a score of five for both movements (sitting down and getting up) to make a composite score of 10, deduct one point for each support used – for example, if you lean on something or use a hand,” he says. “For anyone over 40 years old, a total score of eight is a great result, and is linked to longer lifespan. For those younger than 40, a perfect score of 10 should be what you are aiming for.”

How to improve your score​

“There are several ways to improve your functional mobility and therefore your ability to improve your score on this test,” says Denoris. “A regular full-body stretching routine, focusing on the lower back, hips, pelvis and hamstrings is key. Taking up yoga or Pilates will also help you to improve your range of motion and balance.”

The sit and reach test​

If you suspect that you might not be particularly flexible, the sit and reach test is a good way of measuring it. “This test measures the flexibility of the lower back and hamstrings,” says Makwana, “which is important for overall mobility and injury prevention.”

How to do it​

“Sit on the floor with legs extended straight ahead,” he says. “Slowly reach forward as far as possible, keeping your knees straight. Measure the distance reached beyond your toes (if any).”

Benchmarks to aim for​

“In their twenties and thirties, men can aim for 15-20 inches and women, 17-22 inches (with 15 inches being at the toes),” says Makwana. “In their forties and fifties, men might reach for 12-17 inches and women 15-20 inches. In their sixties and seventies, 10-15 inches is a good result for men and 12-17 inches for women. For the 80-plus, eight to 12 inches is good for men and for women, 10-15 inches.”

How to improve your score​

“Develop a stretching routine which incorporate hamstring stretches, or go to yoga or Pilates classes,” he says. “Consistency is key: try to stretch daily, holding each stretch for at least 30 seconds. It will be a case of gradual progression – increase the reach gradually over time without forcing the stretch.”

​

 

[Joe Bryant]

The back scratch test​

“This test assesses shoulder flexibility, which is important for upper body mobility and reducing injury risk,” says Makwana.

How to do it​

“Stand up and reach one arm over your shoulder and down your back,” advises Makwana. “Reach the other arm behind your back and up towards the other hand. Measure the distance between the fingers.”

Benchmarks to aim for​

“Among the younger generations – those in their twenties and thirties – a good result would be fingers overlapping by one to three inches for men and by two to four for women,” he says. “For those in their forties and fifties, a good result would be fingers touching for men, and overlapping by one to three inches for women. Regarding those in their sixties and seventies, men might find their fingers within two inches of touching, while women’s fingers touch. Last, for the 80-plus, fingers within four inches of touching would be a good result for men and two inches for women.”

How to improve your score:​

“Strength training can be really helpful here – shoulder presses and lat pulldowns are the best options to build and maintain both strength and flexibility,” says Makwana. “Consistently practising shoulder stretches and performing the back scratch test regularly to monitor progress is a good idea too.”

The one-mile walking test​

Unlike the other tests, this one requires a fitness watch or other device which measures your heart rate. “This is a valid predictor of VO2 max, which is a longevity marker,” says Denoris. “VO2 max measures how efficiently your body utilises oxygen, and knowing this score can help you to measure aerobic fitness and heart health.”

How to do it​

“First, warm up, then start the stopwatch and walk one mile,” he says. “Go as hard as you can without running. At the end, note down how long it took you, as well as your heart rate. You will also need to know your weight.”

Benchmarks to aim for​

“In the good old days we would have to use a formula to get a VO2 max number from this test, but there are lots of online calculators now that can help,” he says. “I like the one at exrx.net/Calculators/Rockport, which rates your results depending on your age.”

How to improve your score​

“You can use interval training to gain rapid improvements in this test,” says Denoris. “Interval training means alternating your pace. For example, you can start with five minutes of walking at a slow pace, which also acts as your warm-up, then walk faster for five minutes. This gives you a 10-minute block which you can repeat two or three more times before finishing with a five-minute slower walk as your cooldown.”

The chair stand test​

This test measures lower body strength, particularly in the legs. “As we age, this lower body strength becomes increasingly important for daily activities,” says Makwana.

How to do it​

“Sit on a chair with arms crossed over your chest or straight out,” he says. “Stand up completely then sit back down without using your hands. Count how many times you can perform this in 30 seconds.”

Benchmarks to aim for​

“In their twenties and thirties, men can aim for 22-28 stands and women, 20-25, while in their forties and fifties, a good result would be 18-24 for men and 15-22 for women,” says Makwana. “For the sixties and seventies age bracket, 14-19 would be good for men and 12-17 for women, and for the 80-plus, a good score for men is around 10-15 stands and for women, 8-12 stands.”

How to improve your score​

“Leg-strengthening exercises are a great way to improve your results for this test, including squats, lunges and calf raises,” says Makwana. “You can also incorporate stability and balance exercises such as single leg stands. Regular practice is advisable: perform chair stands daily to build endurance and strength.”

The plank test​

“I use this test with my personal training clients as a gauge for whole body endurance,” says Denoris. “It’s a static test based on time, so you will need a stopwatch handy.”

How to do it​

“Get down on the floor on your hands and knees, then lightly clench your fists and place your forearms under your shoulders on the ground,” says Denoris. “Now ‘brace’ your abdominals and go up on the balls of your feet so that only your feet and your forearms are on the floor. Maintain a straight line between neck and ankles. Hold this position while breathing steadily, and time how long you can stay there.”

Benchmarks to aim for​

“For men, those in their twenties and thirties should aim for 106-120 seconds; 40- and 50-year-olds can aim for 40-100 seconds, and those aged 60-plus, around 25 seconds. For women, those in their twenties and thirties can aim for 90-100 seconds, it’s 30-90 seconds for those in their forties and fifties, and 20 seconds for the 60-plus.”

How to improve your score​

“The principle of progressive overload applies, which means adding the plank exercise – and variations such as a side plank – into your exercise routine,” says Denoris. “Start every other day and try to improve your score each time. As your body adapts, you will find that the time you can hold the plank for improves, and so will your muscular endurance and posture.”

The single leg balance test​

“Testing your balance is a good measure of lower body strength and co-ordination, and a helpful way of assessing fall risk,” says Sam Bhide, advanced practice physiotherapist at Kingston Hospital and spokesperson for the Chartered Society of Physiotherapy. It is also linked to longevity: according to a study published in the British Journal of Sports Medicine, the longer you can balance on one leg, the more likely you are to live a longer life.

How to do it​

“Stand with one leg off the floor,” says Bhide. “Place your hands on your hips and aim to stay there for 30 seconds. To add an extra challenge, eyes can be closed.”

Benchmarks to aim for​

“Good results are as follows: 43 seconds with eyes open, nine with eyes closed for 18- to 39-year-olds; 40 seconds (open) and seven (closed) for 40- to 49 year-olds; 37 seconds (open) and 4.8 (closed) for 50- to 59-year-olds; 26.9 seconds (open) and 2.8 (closed) for 60- to 69-year-olds; 18.3 seconds (open) and two (closed) for 70- to 79-year-olds; and for the 80-plus, it’s 5.6 (eyes open) and one second (closed).

How to improve your score​

“Your score of can be improved by strengthening your calf muscles, which are very important when it comes to balance, co-ordination and overall stability,” says Bhide. “This can be done easily with calf raises when doing normal day-to-day chores, such as going up on tip-toes when brushing your hair, teeth or making a cup of tea.”

 

[kupcho1]

 

[Max Power]

40s

Sit ups - Yes
Pushups - yes
Elevator test - yes. Could probably get up without any support but doesn't sound like fun and I don't want to try.
Sit and reach - Leaning no. My flexibility sucks from desk work.
Back scratch test - No chance.
One-Mile walk - yes
Chair stand - yes
Plank - yes
Single leg balance - maybe? I could probably hit the mark with practice, but my balance is average at best.

 

[El Floppo]

The back scratch test​

“This test assesses shoulder flexibility, which is important for upper body mobility and reducing injury risk,” says Makwana.

How to do it​

“Stand up and reach one arm over your shoulder and down your back,” advises Makwana. “Reach the other arm behind your back and up towards the other hand. Measure the distance between the fingers.”

Benchmarks to aim for​

“Among the younger generations – those in their twenties and thirties – a good result would be fingers overlapping by one to three inches for men and by two to four for women,” he says. “For those in their forties and fifties, a good result would be fingers touching for men, and overlapping by one to three inches for women. Regarding those in their sixties and seventies, men might find their fingers within two inches of touching, while women’s fingers touch. Last, for the 80-plus, fingers within four inches of touching would be a good result for men and two inches for women.”

How to improve your score:​

“Strength training can be really helpful here – shoulder presses and lat pulldowns are the best options to build and maintain both strength and flexibility,” says Makwana. “Consistently practising shoulder stretches and performing the back scratch test regularly to monitor progress is a good idea too.”

The one-mile walking test​

Unlike the other tests, this one requires a fitness watch or other device which measures your heart rate. “This is a valid predictor of VO2 max, which is a longevity marker,” says Denoris. “VO2 max measures how efficiently your body utilises oxygen, and knowing this score can help you to measure aerobic fitness and heart health.”

How to do it​

“First, warm up, then start the stopwatch and walk one mile,” he says. “Go as hard as you can without running. At the end, note down how long it took you, as well as your heart rate. You will also need to know your weight.”

Benchmarks to aim for​

“In the good old days we would have to use a formula to get a VO2 max number from this test, but there are lots of online calculators now that can help,” he says. “I like the one at exrx.net/Calculators/Rockport, which rates your results depending on your age.”

How to improve your score​

“You can use interval training to gain rapid improvements in this test,” says Denoris. “Interval training means alternating your pace. For example, you can start with five minutes of walking at a slow pace, which also acts as your warm-up, then walk faster for five minutes. This gives you a 10-minute block which you can repeat two or three more times before finishing with a five-minute slower walk as your cooldown.”

The chair stand test​

This test measures lower body strength, particularly in the legs. “As we age, this lower body strength becomes increasingly important for daily activities,” says Makwana.

How to do it​

“Sit on a chair with arms crossed over your chest or straight out,” he says. “Stand up completely then sit back down without using your hands. Count how many times you can perform this in 30 seconds.”

Benchmarks to aim for​

“In their twenties and thirties, men can aim for 22-28 stands and women, 20-25, while in their forties and fifties, a good result would be 18-24 for men and 15-22 for women,” says Makwana. “For the sixties and seventies age bracket, 14-19 would be good for men and 12-17 for women, and for the 80-plus, a good score for men is around 10-15 stands and for women, 8-12 stands.”

How to improve your score​

“Leg-strengthening exercises are a great way to improve your results for this test, including squats, lunges and calf raises,” says Makwana. “You can also incorporate stability and balance exercises such as single leg stands. Regular practice is advisable: perform chair stands daily to build endurance and strength.”

The plank test​

“I use this test with my personal training clients as a gauge for whole body endurance,” says Denoris. “It’s a static test based on time, so you will need a stopwatch handy.”

How to do it​

“Get down on the floor on your hands and knees, then lightly clench your fists and place your forearms under your shoulders on the ground,” says Denoris. “Now ‘brace’ your abdominals and go up on the balls of your feet so that only your feet and your forearms are on the floor. Maintain a straight line between neck and ankles. Hold this position while breathing steadily, and time how long you can stay there.”

Benchmarks to aim for​

“For men, those in their twenties and thirties should aim for 106-120 seconds; 40- and 50-year-olds can aim for 40-100 seconds, and those aged 60-plus, around 25 seconds. For women, those in their twenties and thirties can aim for 90-100 seconds, it’s 30-90 seconds for those in their forties and fifties, and 20 seconds for the 60-plus.”

How to improve your score​

“The principle of progressive overload applies, which means adding the plank exercise – and variations such as a side plank – into your exercise routine,” says Denoris. “Start every other day and try to improve your score each time. As your body adapts, you will find that the time you can hold the plank for improves, and so will your muscular endurance and posture.”

The single leg balance test​

“Testing your balance is a good measure of lower body strength and co-ordination, and a helpful way of assessing fall risk,” says Sam Bhide, advanced practice physiotherapist at Kingston Hospital and spokesperson for the Chartered Society of Physiotherapy. It is also linked to longevity: according to a study published in the British Journal of Sports Medicine, the longer you can balance on one leg, the more likely you are to live a longer life.

How to do it​

“Stand with one leg off the floor,” says Bhide. “Place your hands on your hips and aim to stay there for 30 seconds. To add an extra challenge, eyes can be closed.”

Benchmarks to aim for​

“Good results are as follows: 43 seconds with eyes open, nine with eyes closed for 18- to 39-year-olds; 40 seconds (open) and seven (closed) for 40- to 49 year-olds; 37 seconds (open) and 4.8 (closed) for 50- to 59-year-olds; 26.9 seconds (open) and 2.8 (closed) for 60- to 69-year-olds; 18.3 seconds (open) and two (closed) for 70- to 79-year-olds; and for the 80-plus, it’s 5.6 (eyes open) and one second (closed).

How to improve your score​

“Your score of can be improved by strengthening your calf muscles, which are very important when it comes to balance, co-ordination and overall stability,” says Bhide. “This can be done easily with calf raises when doing normal day-to-day chores, such as going up on tip-toes when brushing your hair, teeth or making a cup of tea.”

I would've failed this as a top 20 D1 school athlete in my teens and 20s, and during my IM days in my 30s. Zero shoulder flexibility my whole life... my dad was the same. Was never a sign off my "fitness"

 

[El Floppo]

And I'm sure I'll fail the rest at this point because I'm a tub of lard these days.

 

[lsutigers]

40s

Sit ups - Yes
Pushups - yes
Elevator test - yes. Could probably get up without any support but doesn't sound like fun and I don't want to try.
Sit and reach - Leaning no. My flexibility sucks from desk work.
Back scratch test - No chance.
One-Mile walk - yes
Chair stand - yes
Plank - yes
Single leg balance - maybe? I could probably hit the mark with practice, but my balance is average at best.

Exact same. I'm 5'11 and the back scratch test seems impossible. Never thought I had short arms or was inflexible but somewhere between 1 and 2 feet apart here.

 

[shuke]

Yes to all except sit ups and back scratch. While I do a regular core routine at the gym, doing a regular sit up on the floor is really awkward for me. I was surprised I couldn't do the back scratch test, as I do regular arm/neck stretching since I've had neck/shoulder nerve issues in the past.

 

[shuke]

Could probably get up without any support but doesn't sound like fun and I don't want to try.

 

[beer 30]

40s

Sit ups - Yes
Pushups - yes
Elevator test - yes. Could probably get up without any support but doesn't sound like fun and I don't want to try.
Sit and reach - Leaning no. My flexibility sucks from desk work.
Back scratch test - No chance.
One-Mile walk - yes
Chair stand - yes
Plank - yes
Single leg balance - maybe? I could probably hit the mark with practice, but my balance is average at best.

Very similar although I can get up & down with minimal support. I go by VO2 Max from Garmin to tell me where I am fitness-wise, it's been going down but I've also been sluffing off my workouts lately so it's on me, not my fitness level.

 

[Snoopy]

For the nine tests, I can say it in German - nein.

 

[The Longtime Lurker]

40s, yes to everything but the flexibility. I'm painfully stiff, but strong and have good cardio. I've really upped the yoga the last few years, but it's slow going to get much for improvements.

 

[MAC_32]

Sit ups - Easy yes
Pushups - Easy yes
Elevator test - Yes
Sit and reach - This may be my one no, I'll try at the gym today and see what I can do.
Back scratch test - Yes, but barely.
One-Mile walk - Easy yes
Chair stand - Yes
Plank - Yes, but only on my elbows, wrist didn't heel right after being hit by a pitch as a kid.
Single leg balance - Yes, I do single leg exercises at every gym session, it's part of rehab from a separate injury 5 years ago that I'll probably deal with for the rest of my life.

 

[Joe Schmo]

Hard no on the whole thing. I am a walking, sitting, laying down mess at age 58. So out of shape. But I do like beer so there is that. My goal is to retire at 62 and die at 70 and I think I'm on track.

 

[rockaction]

When I was 40 and a workout warrior, I would have destroyed these for my age.

Eleven years later I just want to stay in a good mood, so I’ll be over in the gymnasium corner hiding from the teacher.

 

[DA RAIDERS]

Sit ups - Easy yes
Pushups - Easy yes
Elevator test - No. Probably a 9. My knees are a serious problem. With great effort I might be able to do it.
Sit and reach - Easy yes
Back scratch test - No. rotator cuff tears
One-Mile walk - Easy yes
Chair stand - Yes. But knees might not like it.
Plank - Easy yes
Single leg balance - Easy yes.

 

[3C's]

I'm just going to go with yes.

(top 60 in my age group in the US at 500m rowing at Concept2)

 

[3C's]

For anyone wondering, they give a pretty poor explanation of the elevator test.

 

[Joe Bryant]

For anyone wondering, they give a pretty poor explanation of the elevator test.

Ok.

Can you explain more clearly what it is?

 

[Joe Bryant]

Back scratch test - Yes, but barely.

Look there at Mr. Pliable!

 

[MAC_32]

Back scratch test - Yes, but barely.

Look there at Mr. Pliable!

My very poor hip bend (sit and reach test was unsuccessful) appears to be slowly impacting flexibility up-and-down, so 'barely' may be no more sooner vs later. This is from that injury I eluded to with the single leg ex earlier. Since I don't have time for yoga / pilates right now without sacrificing something else, I've started stretching with our track team (massage once every ~6 weeks too), but need to do more.

 

[Sand]

Back scratch test - Yes, but barely.

Look there at Mr. Pliable!

I'm surprised this is the one that seems to be the one giving folks trouble (according to their criteria I'm a 20 year old back scratcher). I'd have thought a 90 second plank to be the hardest one.

 

[MAC_32]

Back scratch test - Yes, but barely.

Look there at Mr. Pliable!

I'm surprised this is the one that seems to be the one giving folks trouble (according to their criteria I'm a 20 year old back scratcher). I'd have thought a 90 second plank to be the hardest one.

I haven't tested myself in a while as it's just not a time efficient exercise, but I did 5 mins in covid (when I had time on my hands). 90 seconds seems easy, my ab routines are complex and each set is about that length. I could probably go longer if it weren't for the spare tire around my waist.

 

[-OZ-]

48

Sit ups -
Pushups -
Elevator test -
Sit and reach - I am not that flexible.
Back scratch test - surprisingly easy.
One-Mile walk - put in my estimates based on walking the dog every night, score 56
Chair stand -
Plank -
Single leg balance -

Fwiw, I take the inbody test monthly. Today - 186 lbs at 6’, so overweight at 25.2 BMI. 13.4% bf

 

[3C's]

For anyone wondering, they give a pretty poor explanation of the elevator test.

Ok.

Can you explain more clearly what it is?

Elevator test: https://medium.com/@erik_37851/titl...nd-evaluation-for-senior-fitness-38b15582a5b2

Maybe they were talking about the sit-rise test which is hands free and certainly harder. https://www.youtube.com/watch?v=cSzKx-pmues

 

[Maik Jeaunz]

anything with strength or endurance, I'm great.
anything with flexibility, I suck. I also had shoulder surgery, so reaching behind my back is a B.

 

[-fish-]

Can manage most of these except back scratch test (bad shoulder) and push ups (wrist surgery).

 

[Major]

Pull ups are what really separates the fit from unfit. If you can do 15-20, you're probably in good shape.

 

[spOOfy]

Low expectations though

 

[DA RAIDERS]

Pull ups are what really separates the fit from unfit. If you can do 15-20, you're probably in good shape.

That’s a lot of pull ups. I did 8 on my West Point tour last summer.

 

[The Longtime Lurker]

Pull ups are what really separates the fit from unfit. If you can do 15-20, you're probably in good shape.

That’s a lot of pull ups. I did 8 on my West Point tour last summer.

What's the military standards for pullups? Do they have a minimum requirement cadets and recruits need to meet? I'm lucky i can crank these mothers out. Being built like a gorilla probably helps.

 

[Statorama]

I think I'd be fine for my age, if my age was 572

 

[beer 30]

Pull ups are what really separates the fit from unfit. If you can do 15-20, you're probably in good shape.

I tend to agree but as a person who can't complete 1, I'd be on the lower end of that spectrum.

 

[DA RAIDERS]

Pull ups are what really separates the fit from unfit. If you can do 15-20, you're probably in good shape.

That’s a lot of pull ups. I did 8 on my West Point tour last summer.

What's the military standards for pullups? Do they have a minimum requirement cadets and recruits need to meet? I'm lucky i can crank these mothers out. Being built like a gorilla probably helps.

No clue. I was there for a wedding. Not training. I just saw the pull up bars and had to do some.

 

[The Longtime Lurker]

Pull ups are what really separates the fit from unfit. If you can do 15-20, you're probably in good shape.

That’s a lot of pull ups. I did 8 on my West Point tour last summer.

What's the military standards for pullups? Do they have a minimum requirement cadets and recruits need to meet? I'm lucky i can crank these mothers out. Being built like a gorilla probably helps.

No clue. I was there for a wedding. Not training. I just saw the pull up bars and had to do some.

sometimes i have the brain of a gorilla too. Good work on the pullups though.

 

[FarFromHome]

Pull ups are what really separates the fit from unfit. If you can do 15-20, you're probably in good shape.

That’s a lot of pull ups. I did 8 on my West Point tour last summer.

What's the military standards for pullups? Do they have a minimum requirement cadets and recruits need to meet? I'm lucky i can crank these mothers out. Being built like a gorilla probably helps.

No clue. I was there for a wedding. Not training. I just saw the pull up bars and had to do some.

Marines is the only branch of service that uses pull ups. Even for them u can substitute pushups instead. For context basically 5 pull ups is a pass for a 25 year old marine.

 

[DA RAIDERS]

Pull ups are what really separates the fit from unfit. If you can do 15-20, you're probably in good shape.

That’s a lot of pull ups. I did 8 on my West Point tour last summer.

What's the military standards for pullups? Do they have a minimum requirement cadets and recruits need to meet? I'm lucky i can crank these mothers out. Being built like a gorilla probably helps.

No clue. I was there for a wedding. Not training. I just saw the pull up bars and had to do some.

Marines is the only branch of service that uses pull ups. Even for them u can substitute pushups instead. For context basically 5 pull ups is a pass for a 25 year old marine.

at 55 I crushed it!

 

[Major]

Pull ups are what really separates the fit from unfit. If you can do 15-20, you're probably in good shape.

That’s a lot of pull ups. I did 8 on my West Point tour last summer.

What's the military standards for pullups? Do they have a minimum requirement cadets and recruits need to meet? I'm lucky i can crank these mothers out. Being built like a gorilla probably helps.

No clue. I was there for a wedding. Not training. I just saw the pull up bars and had to do some.

Marines is the only branch of service that uses pull ups. Even for them u can substitute pushups instead. For context basically 5 pull ups is a pass for a 25 year old marine.

The real question is how many Muscle Ups can you do?

 

[FarFromHome]

Pull ups are what really separates the fit from unfit. If you can do 15-20, you're probably in good shape.

That’s a lot of pull ups. I did 8 on my West Point tour last summer.

What's the military standards for pullups? Do they have a minimum requirement cadets and recruits need to meet? I'm lucky i can crank these mothers out. Being built like a gorilla probably helps.

No clue. I was there for a wedding. Not training. I just saw the pull up bars and had to do some.

Marines is the only branch of service that uses pull ups. Even for them u can substitute pushups instead. For context basically 5 pull ups is a pass for a 25 year old marine.

The real question is how many Muscle Ups can you do?

Those look tough.

 

[DA RAIDERS]

Pull ups are what really separates the fit from unfit. If you can do 15-20, you're probably in good shape.

That’s a lot of pull ups. I did 8 on my West Point tour last summer.

What's the military standards for pullups? Do they have a minimum requirement cadets and recruits need to meet? I'm lucky i can crank these mothers out. Being built like a gorilla probably helps.

No clue. I was there for a wedding. Not training. I just saw the pull up bars and had to do some.

Marines is the only branch of service that uses pull ups. Even for them u can substitute pushups instead. For context basically 5 pull ups is a pass for a 25 year old marine.

The real question is how many Muscle Ups can you do?

I might be able to do them but am not messing with my shoulder. In my youth, no problem.

 

[STEADYMOBBIN 22]

40s

Sit ups - Yes
Pushups - yes
Elevator test - yes. Could probably get up without any support but doesn't sound like fun and I don't want to try.
Sit and reach - Leaning no. My flexibility sucks from desk work.
Back scratch test - No chance.
One-Mile walk - yes
Chair stand - yes
Plank - yes
Single leg balance - maybe? I could probably hit the mark with practice, but my balance is average at best.

Exactly this.

 

[Major]

Pull ups are what really separates the fit from unfit. If you can do 15-20, you're probably in good shape.

That’s a lot of pull ups. I did 8 on my West Point tour last summer.

What's the military standards for pullups? Do they have a minimum requirement cadets and recruits need to meet? I'm lucky i can crank these mothers out. Being built like a gorilla probably helps.

No clue. I was there for a wedding. Not training. I just saw the pull up bars and had to do some.

Marines is the only branch of service that uses pull ups. Even for them u can substitute pushups instead. For context basically 5 pull ups is a pass for a 25 year old marine.

The real question is how many Muscle Ups can you do?

Those look tough.

They are. I'm trying to learn the process and hope to crank some out in the coming months without killing myself. Can comfortably rep pull ups and dips (210 pounds) but this requires much more agility.

 

[Atomic Punk]

Joined a gym connected to a local hospital this winter and most of these were part of the initial evaluation that came with the membership. The descriptions aren’t exactly the same as what I was provided. Example:

Push up - you cannot just crank them out. You need to hold for one count in both the up and down position. The difference is incredible. You may be able to knock off 35-40 without the count at the top and bottom of the push-up, and barely crack 20-25 with the extra time count.

One leg stand - hands crossed on chest, no shoes and foot has to stay flat on the ground on a pressure pad that stops the clock if you wobble. Same as above, I could do 2-3 times longer with hands on hips, shoes and no pressure pad.

All in all though, they appear to be solid indicators (not gospel) for health and life longevity expectations.

 

[The Longtime Lurker]

Pull ups are what really separates the fit from unfit. If you can do 15-20, you're probably in good shape.

That’s a lot of pull ups. I did 8 on my West Point tour last summer.

What's the military standards for pullups? Do they have a minimum requirement cadets and recruits need to meet? I'm lucky i can crank these mothers out. Being built like a gorilla probably helps.

No clue. I was there for a wedding. Not training. I just saw the pull up bars and had to do some.

Marines is the only branch of service that uses pull ups. Even for them u can substitute pushups instead. For context basically 5 pull ups is a pass for a 25 year old marine.

The real question is how many Muscle Ups can you do?

Those look tough.

They are. I'm trying to learn the process and hope to crank some out in the coming months without killing myself. Can comfortably rep pull ups and dips (210 pounds) but this requires much more agility.

I've never tried one of these. I have a gym at home and I'm a little close to the ceiling to try here. How much is building up momentum vs pure strength? With a regular pullups you're slow and in control, with these it looks like a lot of momentum, but I'll bet there's a tradeoff for more difficulty elsewhere (delts and triceps?). I'm going to have to see if i can figure out a way to give these a go without embarrassing myself in a public setting.

I had a hockey coach that loved plyometrics and he would have loved muscle ups from the looks of them. He had us do regular old pullups till we dropped. Today i do 20 reps 3 sets with a one minute hang after the last one (185lbs). That MFer ingrained these so deep I never really stopped doing them and just kind of maintain this amount. 47yo for reference.

 

[hagmania]

Just gave myself a back scratch high five

 

[Juxtatarot]

12-17 inches past feet for the sit and reach seems absolutely upper tier for a mid-aged American man.

 

[-OZ-]

Pull ups are what really separates the fit from unfit. If you can do 15-20, you're probably in good shape.

That’s a lot of pull ups. I did 8 on my West Point tour last summer.

What's the military standards for pullups? Do they have a minimum requirement cadets and recruits need to meet? I'm lucky i can crank these mothers out. Being built like a gorilla probably helps.

15+ is great for old dudes.

Fwiw, Army Airborne School standard was ten, and you could do hangs if you couldn’t do the ten.
When I was a cadet, the ROTC scholarship included multiple tests like a basketball throw, shuttle run, pull-ups an and some other stuff. My shuttle was horrible but when we got to the pullups, the senior NCO told me I could stop when I hit 20, and at that point told me i had the scholarship and he’d send me to airborne next summer. I was a swimmer and played water polio, which helped.

 

[-OZ-]

12-17 inches past feet for the sit and reach seems absolutely upper tier for a mid-aged American man.

I can get 12 inches away from my feet.

 

[The Longtime Lurker]

12-17 inches past feet for the sit and reach seems absolutely upper tier for a mid-aged American man.

I can get 12 inches away from my feet.

I'm not sure how far from my feet i can get, but it's definitely not past them. A smaller number for me would be measuring how far from my knees i can get

 

[Major]

Pull ups are what really separates the fit from unfit. If you can do 15-20, you're probably in good shape.

That’s a lot of pull ups. I did 8 on my West Point tour last summer.

What's the military standards for pullups? Do they have a minimum requirement cadets and recruits need to meet? I'm lucky i can crank these mothers out. Being built like a gorilla probably helps.

No clue. I was there for a wedding. Not training. I just saw the pull up bars and had to do some.

Marines is the only branch of service that uses pull ups. Even for them u can substitute pushups instead. For context basically 5 pull ups is a pass for a 25 year old marine.

The real question is how many Muscle Ups can you do?

Those look tough.

They are. I'm trying to learn the process and hope to crank some out in the coming months without killing myself. Can comfortably rep pull ups and dips (210 pounds) but this requires much more agility.

I've never tried one of these. I have a gym at home and I'm a little close to the ceiling to try here. How much is building up momentum vs pure strength? With a regular pullups you're slow and in control, with these it looks like a lot of momentum, but I'll bet there's a tradeoff for more difficulty elsewhere (delts and triceps?). I'm going to have to see if i can figure out a way to give these a go without embarrassing myself in a public setting.

I had a hockey coach that loved plyometrics and he would have loved muscle ups from the looks of them. He had us do regular old pullups till we dropped. Today i do 20 reps 3 sets with a one minute hang after the last one (185lbs). That MFer ingrained these so deep I never really stopped doing them and just kind of maintain this amount. 47yo for reference.

My uncle said it used to be standard for them with his Special Forces training in the Marines (Vietnam/Okinawa days). Definitely a mix of momentum, strength and agility. There are some good how to tutorials on youtube which I'm following.

My max for pull ups is probably 25 at the moment (wide grip to front). Chinups are much easier for me as are close grip. Behind the neck pull ups are a b*tch though. Probably only can crank out 10 of those - 49 yrs here