As fitness enthusiasts, we all want to know if our training is effective and if we're making progress towards our health and fitness goals. One way to measure your progress is by regularly taking fitness tests. These tests can help you track your progress, identify areas for improvement, and motivate you to keep pushing towards your goals. All of which can be tracked in the Optimal Humans App. Here are 10 fitness tests you can do today to track your health progress:
- Squat 1R
Your one-rep max (1RM) is the heaviest weight you can lift for a single repetition of an exercise. The squat is one of the most effective exercises for developing lower body strength, so testing your 1RM can give you a good indication of your leg strength. To perform this test, warm up with some lighter weights, then gradually increase the weight until you reach your 1RM. Don't forget to weigh your self, as 1rm tests should be recorded in relative terms. to level out the playing field of course.
- Trap-Bar Deadlift 1RM
The trap-bar deadlift is a variation of the traditional deadlift that allows you to lift more weight with less stress on your lower back.
- Pendlay Row 1RM
The Pendlay row is a compound exercise that works your upper back, shoulders, and arms.
- Bench Press 1RM
The bench press is a classic exercise that targets your chest, shoulders, and triceps.
- Broad Jump 1RM
The broad jump is a test of explosive power and lower body strength. To perform this test, stand with your feet inside shoulder-width apart and jump as far as you can. Measure the distance from the starting point to the farthest point you landed.
- Dead Hang for Time
The dead hang is a simple test of grip strength and endurance. Hang from a pull-up bar for as long as you can without letting go.
- 30-Second Anaerobic Capacity Test on Any Erg
This test measures your ability to generate power and sustain effort over a short period of time. Set an erg (rowing machine, assault bike, etc.) to a high resistance level and go as hard as you can for 30 seconds. Record the distance you covered. A count down timer should be used for more accurate data.
- 2000m Row Erg or 4000m Bike Erg Aerobic Capacity Test
This test measures your aerobic capacity and endurance. Set an erg (rowing machine, assault bike, etc.) to a moderate resistance level and row or bike as fast as you can for 2000 meters (rowing) or 4000 meters (biking). Record your time. A count down timer should be used for more accurate data.
- The 20-Minute Maximum Aerobic Function (MAF) Test on Any Erg or Running
This test measures your maximum aerobic capacity and endurance. Set an erg (rowing machine, assault bike, etc.) to a moderate resistance level and row or bike at a steady pace for 20 minutes. The caveat being you can only breath through your nose or keep your heart rate under your theoretical aerobic threshold. Record the distance you covered.
- Empty Lung Apnea Test
This test measures your ability to hold your breath. Take a deep breath, then exhale as much air as you can and hold your breath for as long as possible. Record your time.
These 10 fitness tests cover a wide range of fitness components and are a great way to track your progress. Whether you're a beginner or an experienced athlete, these tests can help you identify areas for improvement and keep you motivated to reach your health and fitness goals. So why not download the optimal humans app, and get started today!!
