Ten minutes, once a month
Where are you actually starting from?
Three tests. A chair, a wall, a ruler and a timer. They measure the three things that decide how the next ten years go — whether you can get up out of a chair, whether your shoulders still reach, and whether stairs leave you breathing hard.
Write your numbers down below and the page will tell you where you sit against published ranges for men and women your age, and which programme targets whatever came out weakest. Then do it again in four weeks. The second number is the point of the first one.
This is a fitness self-check, not a medical assessment.
Warm up first — a few minutes of easy movement. Stop any test at the first sharp pain,
chest tightness, dizziness or nausea; a low score is information, an injury is a setback.
Skip the back scratch entirely if you have a shoulder injury or severe osteoporosis.
If something hurts or a score drops sharply for no reason, that's a conversation with
your doctor rather than a reason to train harder.
Full safety guidance →
First, who's testing?
The published ranges differ by age and sex. Nothing is sent anywhere — this stays in your browser.
Ranges to compare against
Where the ranges come from.
The comparison figures are the published normal ranges from the Senior Fitness Test
(Rikli & Jones), the standard battery used in community fitness testing for adults 60 to 94.
They describe roughly the middle half of people that age — they are not a pass mark, and
scoring below one is not a diagnosis. The published tables start at 60; if you are in your
fifties the page compares you to the 60–64 figures and says so, because inventing numbers
for younger men would be worse than being honest about it.