4. 60 Second Plank Core endurance and stability (essential for posture and overall strength) Hold the position with a neutral spine (no arching or sagging) for as long as possible. Benchmarks: 20-39 yrs: 3+ min: Excellent, 2-3 min: Good, 1-2 min: Average 40-59 yrs: 2.5+ min: Excellent, 1.5-2.5 min:... Good, 45-90 sec: Average 60+ yrs: 2+ min: Excellent, 1-2 min: Good, 30-60 sec: Averageshow more

3. Dead Hang - 1 Minute Measures grip strength Time how long you can hold the position with good form Benchmarks: • Age 20-39: Excellent: 90+ sec Good: 60-90 sec Average: 30-60 sec • Age 40-59: Excellent: 70+ sec Good: 45-70 sec Average: 25-45 sec • Age 60+: Excellent: 50+ sec Good: 30-50 sec

2. 10 Minute Mile: Run 1 mile as fast as you can. Benchmarks: • Age 20-39: Under 6:00 (excellent), 6:00-7:30 (good), 7:30-9:00 (average) • Age 40-59: Under 6:45 (excellent), 6:45-8:15 (good), 8:15-10:00 (average) • Age 60+: Under 7:30 (excellent), 7:30-9:00 (good), 9:00-11:00 (average)

1. 20 Full Push Ups: Upper body strength/edurance. Perform as many push-ups as possible with good form Benchmarks: • 20-39 yrs: 40+ (excellent), 25-39 (good), 15-24 (average) • 40-59 yrs: 30+ (excellent), 15-29 (good), 10-14 (average) • 60+ yrs: 20+ (excellent), 10-19 (good), 5-9 (average)

Think you're in shape? Prove it. Here are 7 Simple Fitness Tests everyman should be able to do:

5. 0.46 Waist to Height Ratio Assess Body Composition: 1. Measure your waist at the midpoint between the top of your hip bone and the bottom of your ribcage (around navel level). 2. Measure your height barefoot 3. Divide waist measurement by height (using the same units, e.g., inches or cm) to get your ratio. Benchmarks: • Ages 20-39: <0.45 (optimal), 0.45-0.50 (healthy), 0.51-0.57 (moderate risk), 0.58+ (high risk) • Ages 40-59: <0.47 (optimal), 0.47-0.52 (healthy), 0.53-0.59 (moderate risk), 0.60+ (high risk) • Ages 60+: <0.49 (optimal), 0.49-0.54 (healthy), 0.55-0.61 (moderate risk), 0.62+ (high risk)

6. Six Full Pull Ups Back, shoulder, and arm strength. Perform as many reps as possible without swinging or kipping. Benchmarks: • 20-39: 12+ (excellent), 8-11 (good), 4-7 (average) • 40-59: 8+ (excellent), 5-7 (good), 2-4 (average) • 60+: 5+ (excellent), 3-4 (good), 1-2 (average) Can't do 1? Try negatives or assisted pull-ups.

7. 25 Body Weight Squats Leg strength, endurance, and mobility. Perform as many reps as possible with proper form (knees tracking over toes, back straight). Benchmark: 40+ reps: Excellent 25-39 reps: Good 15-24 reps: Average Less than 15: Needs work

There you go. 7 Simple Fitness Tests you should be able to do. 1. 20 Push Ups 2. 10 minute mile 3. 1 Minute Dead hang 4. 60 second plank 5. 0.46 Waist to Height Ratio 6. 6 Pull Ups 7. 25 Body Weight Squats Test yourself and be honest with yourself. It's time to take action.

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I couldn’t plank for 2 min in my division 1 playing days. BS!!

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