Topend Sports Logo

Fitness Testing at Home - Cheap and Easy

Many of the fitness tests described on this site require specialist equipment or training, however not all do. There are some tests that can simply be performed at home with minimal equipment that you can find around the home. The following tests are designed to quickly gauge a person's general fitness level and to act as a benchmark for future testing. After taking the test, you may wish to train for a few months. Then, take the test again and compare the results.


Simple descriptions of these tests are provided below. As it is not always possible to do the test exactly as described, you just have to make sure you are consistent and do the exercise the same way each time you do it. Then use the results as a benchmark for future testing. The example results provided for the tests are based on doing the tests a specific way, and may not be accurate if the tests are modified at all. Don't let this worry you, just try and improve your own score.

Step-up TestThe test is divided into six sections. Do each test with plenty of rest between so that you are fully recovered. The tests are in a recommended order, but does not have to be done strictly like this. Do a warm up first.

  1. Push ups to test upper body strength.
  2. Sit ups to test abdominal or trunk strength.
  3. Squats to measure lower body strength.
  4. Vertical Jump to measure leg explosive power.
  5. Step test to measure aerobic endurance.
  6. Sit & Reach to measure flexibility.

home fitness testing manualHome Fitness Testing Manual

Download your free copy of the Home Fitness Testing Manual — a guide for you to plan, conduct, analyze and interpret fitness testing at home.

Related Pages

send us a comment Any comments, suggestions, or corrections? Please let us know.

Testing Extra

We have over 400 fitness tests listed, so it's not easy to choose the best one to use. You should consider the validity, reliability, costs and ease of use for each test. Use our testing guide to conducting, recording, and interpreting fitness tests. Any questions, please ask or search for your answer.

 → How to Cite