At Home Fitness Test
Resting & Recovery Heart Rate
Track your fitness with precision
Looking for an easy and effective way to track your fitness progress? Our at-home fitness test is perfect for you! It’s designed for healthy adult women and provides a comprehensive measure of your strength, endurance, and flexibility.
We understand that staying motivated and tracking your progress can be challenging, especially with traditional tools like scales that only provide limited insight. That’s why we created this fitness test – to give you a complete picture of your progress and keep you motivated on your fitness journey.
Start the fitness test with a 10-minute warm-up routine and rest between each exercise until you are fully recovered. To evaluate your progress, repeat this test every 3 to 4 weeks.
Place your knees on the floor, position the hands below the shoulders, and cross your feet. Start bending the elbows until your chest almost touches the floor and then push back to the starting position. Do as many knee push-ups as you can in 1 minute, and then use the chart below to find out how you rate.
| Age | 20 – 29 | 30 – 39 | 40 – 49 | 50 – 59 | 60+ |
|---|---|---|---|---|---|
| Excellent | > 49 | > 40 | > 35 | > 30 | > 20 |
| Above Average | 34 – 48 | 25 – 39 | 20 – 34 | 15 – 29 | 5 – 19 |
| Average | 17 – 33 | 12 – 24 | 8 – 19 | 6 – 14 | 3 – 4 |
| Below Average | 7 – 16 | 5 – 11 | 4 – 7 | 3 – 5 | 2 |
| Poor | < 6 | < 4 | < 3 | < 2 | < 1 |
Get into a push-up position, with your elbows under your shoulders and your feet hip-width apart. Bend your elbows and rest your weight on your forearms and your toes. Keep your body in a straight line and hold for as long as possible.
| Rating | Time |
|---|---|
| Excellent | > 60 sec |
| Average | 30 – 60 sec |
| Poor | < 30 sec |
Stand up with your feet shoulder-width apart. Bend your knees, press your hips back, and stop the movement once the hip joint is slightly lower than the knees. Press your heels into the floor to return to the initial position. Do as many bodyweight squats as you can in 1 minute.
| Age | 20 – 29 | 30 – 39 | 40 – 49 | 50 – 59 | 60+ |
|---|---|---|---|---|---|
| Excellent | > 29 | > 26 | > 23 | > 20 | > 17 |
| Above Average | 24 – 28 | 21 – 25 | 18 – 22 | 15 – 19 | 12 – 16 |
| Average | 21 – 23 | 18 – 20 | 15 – 17 | 12 – 14 | 9 – 11 |
| Below Average | 19 – 20 | 16 – 17 | 13 – 14 | 10 – 11 | 7 – 8 |
| Poor | < 18 | < 15 | < 12 | < 9 | < 6 |
Record your results with our free Fitness Tracker template to track your progress.
Place a box or a step in front of you. Step onto the box with your left foot first. Step down and then step back up, this time starting with your right foot. Keep alternating feet for 3 minutes and maintain a steady pace. Once the time is up, immediately take your pulse for one minute.
| Age | 18 – 25 | 26 – 35 | 36 – 45 | 46 – 55 | 56 – 65 | 65+ |
|---|---|---|---|---|---|---|
| Excellent | < 81 | < 80 | < 84 | < 91 | < 92 | < 92 |
| Above Average | 82 – 103 | 81 – 103 | 85 – 106 | 92 – 112 | 93 – 112 | 93 – 115 |
| Average | 104 – 110 | 104 – 110 | 107 – 112 | 113 – 118 | 113 – 118 | 116 – 121 |
| Below Average | 111 – 121 | 111 – 121 | 113 – 123 | 119 – 125 | 119 – 128 | 122 – 127 |
| Poor | > 122 | > 122 | > 124 | > 126 | > 129 | > 128 |
Place a box on the floor with a ruler on top. Sit with your legs extended and your feet flexed. Press the soles of the feet against the box, place one hand on top of the other, and then slowly reach forward without bending the knees. Measure how far you can reach, knowing that the edge of the box represents zero flexibility.
| Rating | cm | inches |
|---|---|---|
| Excellent | > 21 | > 8 |
| Above Average | 11 – 20 | 5 – 7 |
| Average | 1 – 10 | 0.5 – 4 |
| Below Average | 0 – -14 | 0 – -4 |
| Poor | < -15 | < -6 |
Write down your fitness test results on our free template, and keep track of your progress!
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The number of calories we burn per day is a combination of our basal metabolic rate (BMR) and our activity level …
Resting & Recovery Heart Rate CalculatorMeasure your resting and recovery heart rates to assess your cardiovascular fitness …
Explore our range of exercises to boost your fitness journey. Visit Exercises
Regular cardiovascular exercise strengthens not only your heart and lungs but also enhances the flexibility of your blood vessels. These positive changes facilitate the efficient functioning of your cardiovascular system, leading to a more effective pumping of blood with each heartbeat.
As a result of this increased efficiency, your heart no longer needs to beat as frequently as it did previously. This leads to a reduction in both your resting heart rate (the number of heartbeats per minute when you are completely at rest) and your recovery rate (the time it takes to return to your resting heart rate after exercising).
Discover your true level of fitness and health by following these steps: First, measure your resting and recovery heart rates. Then, input these values into the recovery heart rate calculator provided below.
Measure your resting heart rate when you wake up, just before you get out of bed.
Turn the palm of your left hand so that it’s facing up. Place the index and middle fingers of your right hand just below the left wrist on the thumb side. Press the fingers slightly down until you can feel your pulse. Start the timer and count the number of times you feel a throb in 60 seconds.
Alternatively, you can also place your index and middle fingers on the side of the neck, just below the jawline. Then check your pulse there.
| Age | 18 – 25 | 26 – 35 | 36 – 45 | 46 – 55 | 56 – 65 | 65+ |
|---|---|---|---|---|---|---|
| Athlete | 54 – 60 | 54 – 59 | 54 – 59 | 54 – 60 | 54 – 59 | 54 – 59 |
| Excellent | 61 – 65 | 60 – 64 | 60 – 64 | 61 – 65 | 60 – 64 | 60 – 64 |
| Good | 66 – 69 | 65 – 68 | 65 – 69 | 66 – 69 | 65 – 68 | 65 – 68 |
| Above Average | 70 – 73 | 69 – 72 | 70 – 73 | 70 – 73 | 69 – 73 | 69 – 72 |
| Average | 74 – 78 | 73 – 76 | 74 – 78 | 74 – 77 | 74 – 77 | 73 – 76 |
| Below Average | 79 – 84 | 77 – 82 | 79 – 84 | 78 – 83 | 78 – 83 | 77 – 84 |
| Poor | 85+ | 83+ | 85+ | 84+ | 84+ |
To measure your recovery heart rate, do the step up exercise for 4 minutes, sit down for 1 minute and then take your pulse for 15 seconds. That’s heart rate 1. Rest for another 45 seconds, and take your pulse again for 15 seconds. That’s heart rate 2. Repeat one last time for heart rate 3, and calculate the recovery heart rate using the calculator below. Start the timer and follow along.
Measure your heart rate for 15 seconds, 1, 2, and 3 minutes post-exercise.
| Score | Excellent | Good | Fair | Poor | Very Poor |
|---|---|---|---|---|---|
| Recovery Rate | >89 | 80 – 89 | 65 – 79 | 55 – 64 | <54 |
The number of calories we burn per day is a combination of our basal metabolic rate (BMR) and our activity level …
At-Home Fitness TestA fitness test is a measurement of strength, endurance, and flexibility. Once you start exercising and eating …
Explore our range of exercises to boost your fitness journey. Visit Exercises
Determine the number of daily calories your body needs to maintain, lose, or gain weight with the help of our calorie intake & BMR calculator!
The number of calories we burn per day is a combination of our basal metabolic rate (BMR) and our activity level. The BMR is the number of calories our body needs when at rest but awake for one day. And our activity level expresses the number of calories we burn while doing our daily physical activities.
This calorie intake and BMR calculator is aimed at healthy adult women and is based on the Harris-Benedict equation with posterior revision made by Roza and Shizgal. To accurately determine your BMR and the number of calories you need per day, enter your height, weight, age, and activity level.
The BMI is a measure of body fat used to determine whether someone is underweight, normal, overweight, or obese. Enter your height and weight below to calculate your BMI.
| Category | BMI Range |
|---|---|
| Underweight | < 18 |
| Thin | 18 – 18.4 |
| Normal | 18.5 – 24.9 |
| Overweight | 25 – 29.9 |
| Obese | > 30 |
The WHR measures the distribution of body fat, which is crucial for assessing health risks. A WHR below 0.80 is recommended for women to minimize health risks. Enter your waist and hip measurements below.
| Category | WHR Range |
|---|---|
| Low Health Risk | < 0.80 |
| Moderate Health Risk | 0.81 – 0.85 |
| High Health Risk | > 0.85 |
Enter the food items you've consumed and their quantities to calculate your total calorie intake.
A fitness test is a measurement of strength, endurance, and flexibility. Once you start exercising and eating …
Resting & Recovery Heart Rate CalculatorMeasure your resting and recovery heart rates to assess your cardiovascular fitness …
Explore our range of exercises to boost your fitness journey. Visit Exercises