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This DIY Fitness Test is a great way to check our strength, suppleness and stamina. Using this test you can see how you measure up against the scientific norms for your age. Why not do the tests now and record your result and come back in a month to check your progress?
Testing our fitness is a great way to check our strength, suppleness and stamina. Here, fitness expert Mary Morris demonstrates the fitness tests included in The 28-Day Immunity Plan book which check how we measure up against the scientific norms for our age. To view the expected results by age range please see the tables below. If you are having difficulty viewing the tables on your phone, or to print them off please click here.
To skip to a particular exercise use the chapter markers on the video timeline.
(No. of repetitions in 30 seconds)
Standard UK norms by age group
| Age Group | 60+
Female |
60+
Male |
70+
Female |
70+
Male |
80+
Female |
80+
Male |
90+
Female |
90+
Male |
| Excellent | 17+ | 19+ | 15+ | 17+ | 14+ | 15+ | 11+ | 12+ |
| Above Average | 16 | 17 | 14 | 16 | 12 | 13 | 9 | 11 |
| Average | 14 | 16 | 12 | 14 | 11 | 12 | 7 | 9 |
| Below Average | 12 | 14 | 11 | 12 | 9 | 10 | 5 | 8 |
| Needs Practice | 10 | 12 | 9 | 10 | 7 | 8 | 3 | 6 |
(No. of repetitions in 30 seconds)
Standard UK norms by age group
| Age Group | 60+
Female |
60+
Male |
70+
Female |
70+
Male |
80+
Female |
80+
Male |
90+
Female |
90+
Male |
| Excellent | 19+ | 22+ | 17+ | 21+ | 16+ | 19+ | 13+ | 14+ |
| Above Average | 17 | 20 | 16 | 19 | 14 | 17 | 12 | 13 |
| Average | 16 | 18 | 14 | 17 | 12 | 15 | 10 | 12 |
| Below Average | 14 | 17 | 12 | 15 | 11 | 14 | 9 | 10 |
| Needs Practice | 11 | 14 | 10 | 12 | 9 | 12 | 7 | 8 |
(No. of times right knee is lifted in 2 minutes)
Standard UK norms by age group
| Age Group | 60+
Female |
60+
Male |
70+
Female |
70+
Male |
80+
Female |
80+
Male |
90+
Female |
90+
Male |
| Excellent | 105+ | 115+ | 100+ | 110+ | 90+ | 100+ | 70+ | 85+ |
| Above Average | 95 | 105 | 90 | 100 | 80 | 90 | 65 | 80 |
| Average | 90 | 100 | 80 | 90 | 70 | 85 | 55 | 65 |
| Below Average | 80 | 90 | 70 | 85 | 65 | 75 | 50 | 55 |
| Needs Practice | 75 | 80 | 60 | 70 | 50 | 60 | 35 | 45 |
(No. of inches short of touching (-) or overlap (+) of the fingers)
Standard UK norms by age group
| Age Group | 60+
Female |
60+
Male |
70+
Female |
70+
Male |
80+
Female |
80+
Male |
90+
Female |
90+
Male |
| Excellent | +1.5 | 0.0 | +1 | -1 | 0.0 | -2 | -1 | -4 |
| Above Average | 0.0 | -2 | -1 | -3 | -1.5 | -4 | -3 | -6 |
| Average | -1.5 | -4 | -2 | -5 | -3 | -6 | -5 | -8 |
| Below Average | -2.5 | -6 | -3.5 | -7 | -4.5 | -8.5 | -7 | -10 |
| Needs Practice | -3 | -8 | -4 | -10 | -5 | -11 | -7.5 | -12 |
(No. of inches short of (-) or beyond (+) the toes)
Standard UK norms by age group
| Age Group | 60+
Female |
60+
Male |
70+
Female |
70+
Male |
80+
Female |
80+
Male |
90+
Female |
90+
Male |
| Excellent | +5 | +3.5 | +3.5 | +2.5 | +3 | +1.5 | +1 | -0.5 |
| Above Average | +3 | +1.5 | +2.5 | +1 | +1 | -0.5 | +0.5 | -2.5 |
| Average | +1.5 | 0.0 | +1 | -0.5 | +0.5 | -2.5 | -2 | -4 |
| Below Average | 0.0 | -1.5 | -0.5 | -2.5 | -1.5 | -4.5 | -3.5 | -5.5 |
| Needs Practice | -2 | -4.5 | -1 | -5 | -3.5 | -7 | -6 | -8 |
(No. of seconds balance maintained)
Standard UK norms by age group
| Age Group | Under 40 | Under 60 | Under 75 | Over 75 |
| Target | 45 | 40 | 30 | 20 |