Peter S.
Founder
Creating Your Own Training Plan Part 3: Assessing Your Current Fitness Level
August 29, 2024
Article Type: training, nutrition, learning, workout programsWhether your goal is to lose weight, improve your powerlifting, prepare for the military, or enhance your general health, you need to assess your current fitness level. Getting initial readings of your current state will allow you to track your progress better, help identify weaknesses and strengths, individualize your training program, and help you set more realistic goals
This is part 3 of the blog series Creating Your Own Training Plan: A Comprehensive Guide To Effective Workout Programming
Click the links below to jump to a specific category. It will go over the following:
- 5. Choosing the Right Exercises
- 6. Monitor Your Progress and Make Adjustments
- 7. Support Your Workout Program with Proper Nutrition and Recovery
- 8. Setbacks and Injuries
- 9. Examples of Training Programs
Different Types of Tests Based on Your Goals
STRENGTH
1RM (One-Rep Max) Test
If your goal is to build muscle mass, lose weight with strength training, improve in a sport, or just gauge your strength this is a great way to test your current capabilities. You can use this in any exercise, however the typical ones are: bench press, squat, deadlift, overhead press, glute bridge.
Ensure you are performing these safely. Use safety bars, have a spotter if you can, don’t try these alone without someone nearby.
Warming up before performing: whether you’re bench pressing or squatting, start with a low weight and perform 2 sets of 10-15 reps with plenty of active stretching in between. Rest for 1-2 minutes between these sets.
1RM Test: Start progressively increasing the weight and attempting to perform the exercise with proper form. Rest 3-5 minutes between each 1RM. Once you get to the point where you are unable to perform the exercise, reattempt 2 more times. Once you’ve failed to perform the rep 3 times in a row, this is your one-rep max. This is now your baseline for improvement. In your training plan your end goal will now be to increase the weight for your 1RM.
ENDURANCE
Endurance is an essential part of life. It is required for many aspects, not just long distance running. There are a ton of jobs that require strenuous work while moving around on your feet all day. These tests can help you become a better endurance athlete or just improve your overall fitness.
1.5 Mile Run Test
This is a great fitness test for individuals who want to improve their cardiovascular health, are planning to join the military, or want to improve their running capabilities. Complete a 1.5 mile run as fast as possible. These tests are usually completed on a track, but can be done anywhere with the right distance. Ensure you are doing the test on the same course and in the same conditions to create as little discrepancies as possible. Record your time and use it as your baseline fitness. In your training plan, you will now want to be able to improve on that time by the end of your program.
Beep Test (Shuttle Run)
The shuttle run is another excellent way to test your aerobic and cardiovascular capacity. Much like the 1.5 mile run, this is a great test for those who want to improve their cardio.
How to perform the Beep Test: Run back and forth between two markers 20 meters apart, keeping pace with audio beeps that increase in speed. The test ends when you can no longer keep up with the beeps. There are a total of 21 levels in the beep test. Record the last level of beeps that you were able to keep up with. This will be your baseline and by the end of your training program, you should be in a higher level.
12 Minute Cooper Test
This test requires the person to run or walk as far as possible in a 12 minute period. The distance covered is used to determine VO2 max, which is your aerobic capacity. This is a perfectly safe test for users of all levels. I would recommend using a track to gauge the distance covered, however it’s perfectly fine to use a path you are familiar with, with the goal being to go even further the next time you conduct the test. As long as you know the distance and it’s relatively flat, the route itself does not matter too much.
Flexibility and Mobility Tests
Flexibility and mobility exercises are a great way to maintain full range of motion for daily activities and sports.
Sit-and-Reach Test
This is a test to see the flexibility in your hamstrings and lower back. Sit with your legs extended straight in front of you and reach forwards as far as possible. Hold the position for a few seconds and measure the distance reached. This is a great test for those who are seeking to improve their flexibility and prevent injury.
Military Fitness Tests
Meeting the minimum standards for the military is a great way to test your fitness level. The military uses a fitness test that usually combines strength, endurance, and agility. below are the standardized fitness tests each branch uses:
Army:
- Deadlift: hex bar three-rep max (3RM)
- Standing power throw (overhead medicine ball throw)
- Hand-release push-up (lift hands off floor during each rep in down position)
- Sprint, drag and carry (run, drag sled, carry 40-pound kettlebells each hand, run 2 x 25-meter distances of each)
- Leg tuck: Hanging knee up from pull-up bar (knees to elbows)
- Two-mile run
Navy:
- 1.5 mile run
- sit ups
- push ups
For the push ups you will perform as many reps as possible with good form for 2 minutes. For the sit ups, you will perform as many reps as possible with good form for 2 minutes. For the 1.5 mile run, you will complete it as fast as you can. Record your reps and times for each. This is now your baseline for improvement. Your end goal will now be to be able to perform the run faster and execute more push ups and sit ups in 2 minutes.
Air Force/ Space Force:
- 1.5 mile run
- sit ups
- push ups
For the push ups you will perform as many reps as possible with good form for 2 minutes. For the sit ups, you will perform as many reps as possible with good form for 2 minutes. For the 1.5 mile run, you will complete it as fast as you can. Record your reps and times for each. This is now your baseline for improvement. Your end goal will now be to be able to perform the run faster and execute more push ups and sit ups in 2 minutes.
Marines:
- 3 mile run
- pull ups
- crunches
For the pull ups you will perform as many reps as possible with good form. For the crunches, you will perform as many reps as possible with good form for 2 minutes. For the 3 mile run, you will complete it as fast as you can. Record your reps and times for each. This is now your baseline for improvement. Your end goal will now be to be able to perform the 3 mile run faster and execute more pull ups and sit ups in 2 minutes.
Coast Guard:
- 1.5 mile run
- push ups
- sit-ups
For the push ups you will perform as many reps as possible with good form for 2 minutes. For the sit ups, you will perform as many reps as possible with good form for 2 minutes. For the 1.5 mile run, you will complete it as fast as you can. Record your reps and times for each. This is now your baseline for improvement. Your end goal will now be to be able to perform the run faster and execute more push ups and sit ups in 2 minutes.
General Fitness and Weight Loss Tests
For those who are focused on overall fitness and weight loss, a combination of your body composition and bodyweight exercises can be best. Go to the last article and get your body composition if you haven’t done so already. Choose a bodyweight exercise like squats, lunges, push ups and perform as many as possible. By the end of your training pan, you should have improved your body composition and total reps.
