Here’s my basic strength test, see how you stack up. Do the test first, then grade yourself below.  This is meant to give you a general idea of where you are strong and weak. Then you can address how to train with more balance.

Pushups

From the toes, ladies; you are not allowed a pass from the knees.  Hands are close to the torso, along the rib cage, near the armpits.  Legs together, abs pulled up, shoulder blades are down.  Lower with a two count and lift with a two count.  Go slow. Do as many as you can.

Wallsquat

Lean back against a wall, feet are slightly wider than your hips, and away from the wall a bit.  Slide down until your knees are at a 90 degree angle.  Feet should be parallel to each other, not turned out, and your back should be pressed into the wall, shoulders relaxed.  Hold this for as long as you can.

Abs

Lie on your back, knees bent.  Feet are hip distance apart.  Hands behind your head and low on the skull, fingertips only slightly overlapping.  From the rib cage, curl your upper body off the ground; make sure you get your shoulder blades completely off the floor.  Pull your belly button in towards your spine (it should feel like your belly button is rising up and under your rib cage).  It’s not about speed, so use good form and do as many as you can to failure.  Lift up for a two count, hold for a two count, go back down with a two count.

Side Plank

Lie on your side on the floor.  Your elbow should fall directly below the armpit and is exactly perpendicular to your body. Lift your bum off the floor until you reach side plank position.  Only your elbow, forearm, and feet should be touching the ground.  From the feet through to your head should be a nice straight line.  Don’t let your shoulder sag at all!  Hold for as long as you can.

How’d You Do?

Pushups:  For girls - 0 to 5, you have upper body weakness.  5 to 10, need to improve strength but not bad.  10 to 15, doing a great job with upper body strength.  Over 15, keep doing what you’re doing.   For guys – 0 to 10, you have upper body weakness.  10 to 15, need to improve strength but not bad.  15 to 20, doing a great job with upper body strength.  Over 20, keep doing what you’re doing.

Wallsquat:  For girls - less than 30 seconds, you have lower body weakness.  30 to 45 seconds, not bad, but needs improvement.  45 to 60 seconds, doing a great job, keep going.  Over 60 seconds, keep doing what you’re doing.  For guys – less than 45 seconds, you have lower body weakness.  45 to 60 seconds, not bad, but needs improvement. 60 to 75 seconds, doing a great job, keep going.  Over 75 seconds, keep doing what you’re doing.

Abs:  For girls - under 20, you have abdominal weakness.  20 to 28, not bad, but needs improvement.  28 to 35, doing a great job, keep going.  Over 35, keep doing what you’re doing.  For guys - under 20, you have abdominal weakness. 20 to 30, not bad, but needs improvement.  30 to 40, doing a great job, keep going.  Over 40, keep doing what you’re doing.

Sideplank:  For girls – less than 30 seconds, you have lower body weakness.  30 to 45 seconds, not bad, but needs improvement.  45 to 60 seconds, doing a great job, keep going.  Over 60 seconds, keep doing what you’re doing.  For guys, less than 45 seconds, you have lower body weakness.  45 to 60 seconds, not bad, but needs improvement.  60 to 75 seconds, doing a great job, keep going.  Over 75 seconds, keep doing what you’re doing.

You’ll notice that in some sections you did better than others.  We all have our biases and train into them.  It’s almost impossible not to have this be the case without a trainer or some other fitness professional gently nudging us to improve where we’re weakest.

I have a saying with my clients: “The ones you hate the most are the ones you need the most.”

Take a good look at your results and think about how you can improve.  Please keep in mind that if you have a joint injury you should skip that particular test until it’s healed.  As always, check with your doctor before you begin a health and fitness regimen.  Trust me, I’ve seen lives saved.

Let me know how you do!  I’m wondering how fit my readers are …

Lisa

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