Muscular Strength Test

How important is a muscular strength test? No one test will give you an overall picture of the strength of all the muscles in your body. However, the results of any test can provide some understanding about the strength of your muscles in the area tested. Read about the three tests below and try it out. Record your scores to see what category you fall in. DO NOT stress yourself, this is a starting point. I would rather have you start at the beginning, today, then get frustrated at a higher fitness level.

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Legs - Wall Sit

Procedure:

  • Stand with you back against a wall. Arms hanging aturally.
  • Glutes, shoulders and head should be touching the wall.
  • Walk your feet out 3-4 feet.
  • Slide down the wall until your thighs are parallel to the ground. Knees should remain directly above the ankles.
  • Hold this position as long as possible.

Qualitative Evaluation:

  • Red (poor) – Can only hold for less than 30 seconds.
  • White (good) – Can hold for 30-60 seconds.
  • Blue (excellent) – Can hold for more than 60 seconds.

Lynn Beasley Wall Sit

Upper Body – Push Ups

Procedure:

  • Start on the floor on your hands and knees. 
  • Ladies and seniors can stay on knees men will straighten legs and be on toes.
  • Hands should be wider than your shoulders and fingers pointing to the front.
  • Maintain a straight line from head to heel.
  • Lower your body as one unit to the ground until you are approximately a fist width away from the ground.
  • Push back up and repeat as many times as possible.

Qualitative Evaluation:

  • Red (poor) – Less than 10
  • White (good) – 10 to 20
  • Blue (excellent) – More than 20

Push-Up Finisih

Bent Knee Push Up Finish

Abdominals – Crunches

Procedure:

  • Lie on your back with knees bent and feet flat on floor.
  • Hands behind head or across chest.
  • Lift upper body executing a crunch.
  • Do not pull on neck. Keep enough space for your fist between your chin and chest at all times.
  • Execute as many as you can in 60 seconds.

Qualitative Evaluation:

  • Red (poor) – less than 30
  • White (good) – 30 to 50
  • Blue (excellent) – More than 50


Abdominal Crunch Start

Abdominal Crunch Finish
Warnings and Disclaimers

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