Four Great Tests – How Fit Are You?

Sept. 7, 2025 — The NY Times asked trainers for their ideas on the best training tests. They came back with four tried-and-tested self-assessments for strength, balance and cardiovascular fitness. One of them is a good screener to see if you are ready for pickleball. Others measure upper body strength, cardio vascular conditioning, and balance – so important to prevent falls. Try them and see how you do! (Note: These tests were not designed with any age group in mind – some versions might be too challenging for some seniors).

One of the tests is pushups – how many good ones can you do? If you don’t go down far enough to touch a folded towel or foam block and come back up with straight arms, they don’t count. All of the tests in the Times article have links to scores for how well you are doing, like this one for pushups. (Males over 60 who can do more than 18 are in “excellent” shape.

One leg balance test. It is super important to prevent falls as we age. A simple version of this appropriate for older adults is the 10 second balance test. Stand on one leg with the other thigh parallel to the ground. If you can do it your balance is in pretty good shape and you have a lower risk of falls. If that is too easy, stand on one leg with your untied socks and shoes on the floor. Pick up and put on your sock, then the shoe. Then tie it. It’s OK to waiver. Then switch legs and repeat. Deduct points if you have to use supports.

The YMCA Step Test. Stand on a small stool and alternatively lift up one leg at a time, 24 times in a minute for 3 minutes. If your quads give out before your lungs, you need to improve your leg strength. Count your pulse and compare to the chart. If this is too strenuous, try walking up stairs for a minute, and work up to 3 minutes. One trainer uses this test to see if someone is ready for pickleball.

The last one is a single leg calf raise. Stand on a stool and rise up on the front of your foot, keeping the knee straight. OK to hold onto a wall or something else. See how many you can do. Squats are a more difficult version probably better for younger people.

CAUTION: Don’t try these unless you are confident you can do them safely. If you feel unsafe or dizzy, stop.

Comments? What kind of shape are you in?