At Results personal training, as our name suggests, we strive to help our clients achieve their goals and get the desired results that they are after. For some of these goals the results are easy to see for example losing weight or dropping inches. Other goals though may be harder to monitor such as improving general fitness. This is one of the reasons we use a number of fitness tests at the Results studio, so that our clients can see exactly how much they have improved over a certain time period and keep them motivated.
There are a number of ways to test the different components of fitness such as endurance, speed, strength etc. Some of the most common tests which you may be familiar with are things such as the bleep test, step test and the mile and a half run. These are used extensively within the armed forces and the emergency services.
Below are just some of the ways we monitor our clients to help them track their fitness journey. Most of them are very simple to perform and do not require much equipment or space to do and can easily be included within your training plan. Once the tests have been completed then normally clients would be re-tested within a 4-6 week period.
A great exercise for testing basic upper body pushing strength and endurance. The idea of this test is to basically complete as many strict press ups as possible. I would normally position a cone or weight plate under my client’s chest and this must be touched for the rep to count. Once the client cannot complete another rep or they lose perfect technique then the test is over.
Recline Row/Pull up:
For an upper body pulling test I would use either the recline row or pull up depending on the clients current level of strength. The same principle as the press up is used with as many strict reps being completed. On the recline row the chest must be brought to the bar to count and for pull ups the chin to the bar.
A simple test for lower body endurance is the wall squat. Simply take a squat position against a wall and hold for maximum amount of time before your legs give out.
The basic plank is a good way to test your body’s core strength and stability. Like the wall squat it’s simply a case of holding the position for the maximum amount of time. Once optimum posture can’t be maintained then the test is over.
The step up will work the muscles of your lower body and is a good test of speed and endurance. To perform it, set up a step box to the desired height for the client. I would normally set the box so it’s slightly below knee height but this will vary depending on the clients current fitness levels. The aim of the test is to complete 50 step ups in the quickest time, 25 leading off the left leg and 25 of the right. Reps must be performed with perfect technique with the whole of the foot being placed on the step and the client must stand up straight on the box. Sometimes clients will hold dumbbells for this test again depending on their levels.
The burpee is a fantastic all round bodyweight exercise that can test aerobic fitness. For this test the idea is to complete as many reps within 1 minute. As always only reps performed with perfect technique will be counted.
The slam is a fantastic test of power and endurance. Hold a ball above your head and throw it as hard as you can into the ground. Repeat this as many times as you can within a minute. Make sure you use a ball that won’t bounce such as a slam ball.
These 2 pieces of kit are great for working the whole body and can be used to test a number of things such as speed, power and endurance. The client will be set a distance that they have to complete in their quickest time. This will depend on both the client’s current fitness as well as their goals. Popular distances used are 500 or 1000 metres.
These are just a few of the many ways we help to monitor and test our clients to help them track progression and stay motivated.
If you find yourself hitting a plateau or becoming demotivated as you can’t see results then why not throw a few of these tests into your training plan. Record your results and then in 4-6 weeks try and beat your scores.
If you would like any more advice on fitness testing or training advice or if you would like to book in to come and do your own fitness test then please get in touch.