This test is designed to test you lower body strength and endurance.
Stand in front of a chair or bench with your feet at shoulder's width apart, facing away from it. Place your hands on your hips. Squat down and lightly touch the chair before standing back up. A good sized chair is one that makes your knees at right angles when you are sitting. Keep doing this until you're fatigued. Record the number of correct squats that were performed without stopping.
The tables below show the break down of the scores for both males and females:
Age
|
18-25
|
26-35
|
36-45
|
46-55
|
56-65
|
65+
|
|
Excellent
|
>49
|
>45
|
>41
|
>35
|
>31
|
>28
|
|
Good
|
44-49
|
40-45
|
35-41
|
29-35
|
25-31
|
22-28
|
|
Above average
|
39-43
|
35-39
|
30-34
|
25-38
|
21-24
|
19-21
|
|
Average
|
35-38
|
31-34
|
27-29
|
22-24
|
17-20
|
15-18
|
|
Below Average
|
31-34
|
29-30
|
23-26
|
18-21
|
13-16
|
11-14
|
|
Poor
|
25-30
|
22-28
|
17-22
|
13-17
|
9-12
|
7-10
|
|
Very Poor
|
<25
|
<22
|
<17
|
<9
|
<9
|
<7
|
Squat Test (Women)
Age
|
18-25
|
26-35
|
36-45
|
46-55
|
56-65
|
65+
|
|
Excellent
|
>43
|
>39
|
>33
|
>27
|
>24
|
>23
|
|
Good
|
37-43
|
33-39
|
27-33
|
22-27
|
18-24
|
17-23
|
|
Above average
|
33-36
|
29-32
|
23-26
|
18-21
|
13-17
|
14-16
|
|
Average
|
29-32
|
25-28
|
19-22
|
14-17
|
10-12
|
11-13
|
|
Below Average
|
25-28
|
21-24
|
15-18
|
10-13
|
7-9
|
5-10
|
|
Poor
|
18-24
|
13-20
|
7-14
|
5-9
|
3-6
|
2-4
|
|
Very Poor
|
<18
|
<20
|
<7
|
<5
|
<3
|
<2
|
Push-Up Test
This test measures upper body strength and endurance.
Start in the push up position - with the hands and toes touching the floor, the body and legs are in a straight line, feet slightly apart, arms at shoulder width apart, extended and at right angles to the body. Keeping the back and knees straight, lowers the body until there is a 90-degree angle at the elbows, with the upper arms parallel to the floor. The push-ups should be done without stopping, with one complete push-up approximately every three seconds.
Continue until you can do no more in rhythm (has not done the last three in rhythm) or has reached the target number of push-ups. Record the number of correctly completed push-ups that were performed.
Modifications of this test to make it easier, includes having the knees on the ground or to have the hands resting on a chair. Such modifications may be required when testing people with very weak upper body strength or females. Another modification is just to record the total number of push ups completed in a set time period or at any tempo.
The tables below show the break down of the scores for both males and females:
Push Up Test (Men)
Age
|
17-19
|
20-29
|
30-39
|
40-49
|
50-59
|
60-65
|
|
Excellent
|
>56
|
>47
|
>41
|
>34
|
>31
|
>30
|
|
Good
|
47-56
|
39-47
|
34-41
|
28-34
|
25-31
|
24-30
|
|
Above average
|
35-46
|
30-39
|
25-33
|
21-28
|
18-24
|
17-23
|
|
Average
|
19-34
|
17-29
|
13-24
|
11-20
|
9-17
|
6-16
|
|
Below average
|
11-18
|
10-16
|
8-12
|
6-10
|
5-8
|
3-5
|
|
Poor
|
4-10
|
4-9
|
2-7
|
1-5
|
1-4
|
1-2
|
|
Very Poor
|
<4
|
<4
|
<2
|
0
|
0
|
0
|
Push Up Test (Women)
Age
|
17-19
|
20-29
|
30-39
|
40-49
|
50-59
|
60-65
|
|
Excellent
|
>35
|
>36
|
>37
|
>31
|
>25
|
>23
|
|
Good
|
27-35
|
30-36
|
30-37
|
25-31
|
21-25
|
19-23
|
|
Above Average
|
21-27
|
23-29
|
22-30
|
18-24
|
15-20
|
13-18
|
|
Average
|
11-20
|
12-22
|
10-21
|
8-17
|
7-14
|
5-12
|
|
Below average
|
6-10
|
7-11
|
5-9
|
4-7
|
3-6
|
2-4
|
|
Poor
|
2-5
|
2-6
|
1-4
|
1-3
|
1-2
|
1
|
|
Very Poor
|
0-1
|
0-1
|
0
|
0
|
0
|
0
|
