Fitness tests
*Read this first*
Before begining exercise, please consult your provider
-Stop if you have chest pain
-Stop if you have shortness of breath
-Stop if you have any pain
-Stop if something just "doesn't feel right"
The idea is to exercise safely
Know Your Starting Point
Before setting a fitness goal, it helps to know where you're starting. Simple fitness tests can provide a baseline for cardiovascular endurance, strength, flexibility, balance, and mobility.
The purpose isn't to compare yourself with anyone else—it's to measure your own progress. Repeat the same tests every 6–12 weeks and celebrate the changes you make along the way.
Fitness tests
1
6 minute walk test
What you need: A flat, safe walking area, stopwatch, and a way to measure distance.
Instructions: Walk for 6 minutes at a brisk but sustainable pace. You may slow down or rest if necessary. Record the total distance you complete.
Score:
Total distance: ______ feet
Use your first test as your baseline. On future tests, compare the distance traveled under similar conditions.
2
30 second sit/stand
What you need: A sturdy, straight-backed chair without wheels.
Instructions: Sit in the middle of the chair with feet flat on the floor. Cross your arms over your chest. On “Go,” stand completely upright and then sit back down. Complete as many full repetitions as possible in 30 seconds.
Score:
Completed chair stands: ______
3
30 second arm curl
What you need: Chair and a manageable dumbbell. A common test protocol uses 5 lb for women and 8 lb for men, but beginners should use a weight they can control safely.
Instructions: Sit tall with the weight in your dominant hand and your arm down at your side. Keeping the upper arm relatively still, curl the weight through your comfortable range and return to the starting position. Perform as many controlled repetitions as possible in 30 seconds.
Score:
Weight used: ______ lb
Completed repetitions: ______