How Fit Are You?

You can't rely on the scale to measure how active and fit you are. Whether you're just starting to build a healthy lifestyle or you want to check on your progress, these simple fitness assessments will reveal where you're succeeding and what you need to focus on to become your best self.

BMI Calculator
The Body Mass Index Calculator is a formula for determining if your weight is appropriate for your height: weight (kg) / [height (m)]2. Our calculator does the math for you. Keep in mind that while BMI is a useful measure, it isn't accurate for everyone, especially people who are very muscular.

Target Heart Rate Calculator
Calculate your appropriate target heart rate for cardio exercise using this tool. Discover the three ways to measure exercise intensity and learn about using a heart rate monitor.

Waist-to-Hip Ratio Calculator
The health consequences of carrying excess weight are affected by where fat is stored in the body. The Waist-to-Hip Ratio Calculator will help measure your body composition so you can determine if your body stores too much fat in the abdomen, which has been correlated with increased disease risk.

Body Measurements
When you start a weight-loss or fitness program, your body may change in ways that aren't accurately reflected by the scale. Learning how to take body measurements correctly will help you track your progress.

Push-Up Test
The Push-Up Test measures muscular strength and endurance in your chest, shoulders and triceps. All you need to complete this test is a timer or stopwatch.

Crunch Test
The Crunch Test measures strength and endurance in your abdominal muscles. You'll need a timer or stopwatch and a ruler.

3-Minute Step Test
The 3-Minute Step Test measures your aerobic fitness level. You'll need a stopwatch or a clock with a second hand, a 12-inch step or bench and a metronome (physical or online).

1-Mile Walking Test
The 1-Mile Walking Test measures your aerobic fitness level. You'll need a stopwatch or a clock with a second hand and a track or flat road that you've measured with your car's odometer.

Assessing Functional Fitness after Age 60
These 6 simple tests can help you determine what your strengths and weaknesses are if you haven't exercised regularly in a long time. Talk to your doctor to determine what type of exercise plan will be appropriate for your age and current fitness level.
Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints

Member Comments

thank you Report
Great article and a bevy of useful tools. Report
Amazing I work out everyday doing some form of exercising doing 2 hours through the day, but still need some improvement in some areas. Boy, can our mind fool us. Report
Thanks for sharing this one! Report
Utilizing these assessments
throughout this new year of 2019.

I will be a SparkSuccess!! Report
thanks Report
Not as much as I would like but I call myself a work in progress...... Report
Thanks for sharing Report
Thanks for sharing Report
Good article!👍🏼 Report
thanks Report


About The Author

Megan Patrick
Megan Patrick
Megan Lane Patrick has been a professional writer and editor for the past 16 years, and was a chronic dieter for at least 30. A combination of weight-loss surgery, mindful eating and daily exercise finally allowed her to maintain a weight loss of more than 100 pounds. When she's not lifting weights at the gym, you can find her walking shelter dogs as a volunteer for the SPCA.