How to test your fitness – and get even fitter

Whether restart or intermediate check: If you want to find out what your body is capable of, you need a uniform test procedure for verification. No problem!

After these 4 simple exercises you will know at what level your fitness is. It will only take 10 minutes. The results will show you what level of fitness you are at in each category. And furthermore we will tell you how you can get (even) fitter.

What does it actually mean to be “fit”?

There is no fixed definition for this. However, fitness or athleticism does not mean being as slim as possible, conforming to a certain aesthetic ideal or having particularly large or highly visible muscles.

Fit and athletic in 8 weeks Athletik-Trainingsplan

Much more important for your actual fitness is that your muscles work well and efficiently together to master movements or athletic challenges without much difficulty. This can be a flight of stairs to the 6th floor, a jogging session or even a small workout. Important: Fitness never just means strength, but always the interaction of strength, endurance, coordination, flexibility and speed.

How do I test my fitness?

For this purpose we provide you with a simple and relatively efficient procedure below. However, if you want exact scientific results, you should have a performance diagnosis performed by a professional provider. But this costs money and time and may not be necessary for your needs at the moment. If you just want to know roughly where you stand on a scale from “totally unfit” to “superfit”, our 4 exercises are completely sufficient.

How we define fitness

1. test your strength endurance

Exercise: Step-ups

You actually feel physically relatively fit and sporty, but already climbing stairs after the lunch break puts a strain on your endurance and lungs? Then it’s time to do this simple step-up test – after you have completed the 3-minute challenge, your pulse rate will tell you how efficiently your body uses oxygen and how long you need for regeneration afterwards.

Part 1 of the test: Step ups. © Kagan McLeod

Testing: Stand in front of an elevation (step, kerb, park bench, plyobox or similar) and place your right foot on it. Set a timer to 3 minutes and start the exercise.

Step Aerobics is that effective

To do this, place your left foot on the elevation as well. As soon as the foot is up, put the right foot back on the floor immediately. Then you bring your left foot down as well and repeat this interplay for the full 180 seconds as fast and cleanly as you can.

If the signal of the expired timer sounds, you stop the exercise and immediately take your pulse. It doesn’t matter if it’s on your neck or near your wrist – the only thing that’s important for the classification in the table is that you count your heartbeats for 60 seconds.


Heart rate


More than 115 strokes


100 to 115 strokes


Under 100 strokes

This is how you get better

The way to more performance is a 6-week HIIT -program (High Intensity Interval Training). The following sequence: 3 times a week you will go on a treadmill or running track – 4 minutes per lap at the pace of a fast endurance run. Once 240 seconds have been completed, you will pause for 3 minutes before the next round of running. There are 4 runs per unit waiting for you.

The most common errors in HIIT -Training

2. test the upper body strength

Exercise: Rowing on a sling trainer

Ah, you thought push-ups were next? Like “the queen of upper body exercises”? Nope. Push-ups are one of the most efficient exercises, but our strength test targets one of the weakest muscle groups in women – the back. Also important here are good posture, healthy shoulder muscles and the ability to perform pulling movements cleanly. So: Into the ropes, show strength!

2nd exercise of the fitness test: Rowing in a sling trainer. © Kagan McLeod

Testing: Lie backwards under a sling trainer attached to the ceiling. The handles are hanging so high that you can barely miss them with your arms stretched upwards.

Grasp the handles and make sure that your palms are facing each other. Raise your upper body from the floor and keep your stretched arms taut. Your body is straight from head to toe. Move your elbows down past the sides of your body to pull your chest towards the handles. Hold briefly, back. Do as many repetitions as possible.








8 or more

6 effective exercises with the sling trainer

This is how you get better

The path to better performance now includes: For every push exercise (bench press, push-ups) that has been part of your training plan so far, you will now also perform two pull exercises (pull-ups with support, one-armed rowing). This way you optimize the strength of your upper body back in record time without neglecting the front part.

3. test your agility

Exercise: Hip flexor stretch

Briefly interrupt reading and try to touch your toes with your fingers directly from a standing position. Well, just reached your knees? Scary, isn’t it? Welcome to the average! Unfortunately, many women neglect the topic of mobility far too often. The best thing to do is to take the following test, classify the result and set off directly on the road to better performance.

Third test exercise: The hip flexor stretch. © Kagan McLeod

Testing: Lean with your back against a wall. Standing upright, bend your right knee in front of your body and grasp it firmly with your hands. Pull the knee as far as possible towards the chest. Now release your hands from the knee and guide them back towards the wall so that you can support yourself with the palms of your hands. From now on the time is running – keep the knee in position as long as possible.

As soon as the leg sinks, you stop the time and compare your score in the evaluation below.




less than 10




above 15

This is how you get better

The path to greater performance must focus on stretching units. Not even 5 minutes before and 5 minutes after the workout, this point belongs to your daily routine. Starting tomorrow, you will do the exercise on top just before brushing your teeth 3 times per side – and always as long as you can keep your feet clean. The same procedure in the evening! Success is already after one week!

Performance tests are so meaningful

4. test your leg muscle strength

Exercise: One leg hip lifting

Your lower half is made up of several muscles – divided into large muscle groups, the thighs, calves and bottom are in charge. Especially the bottom is one of the most important muscles in the whole body. It is, so to speak, the team captain for all strength exercises for the lower body in terms of stability and strength – enormously important, because you perform the following test one-legged. Cheating is impossible.

Last but not least part 4: One-legged hip lifting: © Kagan McLeod

Testing: Lean your back against the long side of a weight bench. Bend your legs and place your feet hip-wide apart. Elbows rest on the bench, arms outstretched, palms facing the floor.

Now lift the pelvis, release the right foot from the floor and bend the knee about right-angled. Put pressure on the left foot, push hips up until your body is straight from knees to shoulders. Lower hip and repeat as often as possible. As soon as the movements become unclean, the test ends. Then change sides.


Repetitions per leg


less than 20




more than 20

How the leg muscles work

This is how you get better

Your way to better performance consists of 3 exercises: Hip lifting at the weight bench, knee bends and cross lifting. 3 days a week, these classics belong in your workout. Requirement: 3 sets of 12 repetitions per exercise. 60 seconds break between sets, 90 seconds break between exercises – always choose your weight so that you just manage the last repetition.

Our 4 tests tell you exactly how fit you really are and what you should be working on. Now you finally know where your strengths and weaknesses lie. You want to get fitter? Work on exactly these points!

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