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Testing Strength & Fitness

Check out our S&C course for PT’s and Athletes

Written by Kristine Beissner

January 2, 2020

Fitness Testing | News

There are many ways to test your strength and endurance and many reasons to set time aside to work this important training tool into your schedule. These kinds of sessions can be referred to by a number of names like Fitness Assessments, Fitness Testing or Fitness Appraisals, but they are all designed to do the same thing – measure and record your current level of strength and fitness so progress can be tracked much more effectively.

Some of the health benefits to gain by having a fitness appraisal with a qualified Trainer, include:

  • Reaching your full potential!
  • Testing specific and functional exercise ability
  • Obtaining an accurate picture of health-related fitness
  • Discovering areas requiring improvement
  • Determining an appropriate starting intensity and frequency for training
  • Setting a baseline and plan for achieving goals
  • Staying motivated by using results as an incentive to improve

A fitness appraisal should only be performed when you are feeling energetic and well. Those with injuries, medical conditions or taking prescribed medication should see a medical or allied health professional for medical clearance before exercise testing.

Fitness Australia have a system of pre-exercise screening that is available HERE. 

The team at Fitness Institute recommend using fitness tests and comparative data scores from Top End Sports and we’ve included a list of examples below that shows some of the tests and information required in a fitness appraisal.  

Testing procedures and objectives will vary depending on an individual’s goals and additional tests can be included to test for other elements, like agility and power.

Some of the more common measures and activities include those below.

Click on the link provided in each title for comparative data that shows how your results compare to the general population.

Weight (kg) 

BMI (Body Mass Index) 

Blood Pressure

Resting Heart Rate

Measurements: e.g. Waist Circumference and Waist to Hip Ratio

Skin Folds (with calipers) e.g. Jackson Pollock 4 site % and Percentage Body Fat Norms.

Remember that a warm-up should be performed  prior to starting the physical assessments:

1. Balance/Co-ordination Assessments 

2. Muscle Strength Assessments (References: Top End SportsPersonal StrengthCatalyst Athletics)

3. Muscle Endurance Assessments (scroll down to see Muscular Strength Endurance on link) 

4. Cardio-respiratory (minimum 5 mins) e.g. Cardio Tests, 2KM Row / Ergo, 2K Row Norms

5. Flexibility Assessments 


Find out more about Fitness Institute’s Courses HERE.

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