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Fitness Tests: Are You Above Or Below Average?

Have you ever wondered whether or not you're fit and strong? Whilst some of us might feel like we're not fit and strong, the fact is, you're probably fitter and stronger than you think!

You can try these simple strength and fitness tests to see how you stack up against the average person.



For this test, you'll be checking how many squats you can do before you're super fatigued. For men, the average is around 20-26 and for women, it's around 15-23 so if you're able to do more squats in one go then you're stronger than the average person!

Personal Trainer demonstrating squats
Personal Trainer demonstrating squats

Keep your weight through your heels, chest up high and knees in line with your toes for the optimal squat position. Using the correct technique will help you engage the right muscles to ultimately make the movement feel less difficult for more reps.

If you need to increase your squat strength then watch the video below to see some variations on the squat to help you improve!


Push Ups

For this test, you'll be checking how many push ups you can do in one go before you reach failure. This one is a bit more tough but on average men should be able to do around 30 push ups and women around 15.

Personal Trainer demonstrating push ups

The push up is a particularly tough upper body exercise and incorporates lots of big muscle groups so you'll find that even if you're under the average strength, you'll be able to gain strength relatively quickly. Just stay consistent with your training and the results will come!

Check out this video to give you some basic regression exercises to help you work on your push up!



A true test of core strength and stability, the plank is an incredibly useful exercise for sport and everyday stability. If you can hold a plank for longer than 45 seconds then you've already beaten the average and if you can hold it for more than 2 minutes then you're in the top 20% of plankers!

Personal Trainer demonstrating plank

Just make sure to keep your hips level with your shoulders, belly button pulled in and glutes engaged to avoid hurting your lower back.


Lung Capacity

The lung capacity test isn't your traditional fitness test but is a great indicator of how healthy your lungs are. The most simple way to do this is to take a couple of deep breaths and then hold it for as long as is comfortable (without passing out or going dizzy). Holding your breath for less than 1 minute would be considered below average so if you're struggling to reach the 60-second mark then we recommend you do some breath work to help increase your lung capacity.

personal trainer timing using stopwatch

However, we don't recommend holding your breath for longer than 2 or 3 minutes as this can reduce the amount of oxygen reaching your brain which can lead to dizziness, fainting or in extreme circumstances, lead to brain damage. So use this test as a guide, not something to push yourself to the limit with. And if you want to give it a go, try it with someone to oversee your efforts- either friends and family or your personal trainer.


Toe Touch

Instead of a strength test, this one is more for your flexibility in the hamstrings. These muscles are generally super tight in most people so is a good indicator of overall flexibility.

personal trainer demonstrating sit and reach test

The test is super simple, all you need to do is sit on the floor with your legs outstretched and feet together. Reach down towards your toes whilst keeping your legs straight. If you can touch your toes then you've got above-average flexibility, however, if you can't get close then we recommend doing some stretching to help you lengthen and stretch the hamstrings. Ask your trainer to help you with some specific stretches to help flexibility or simply do more hamstring stretches in your own time.

personal trainer showing lower body stretches

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