Men's Health: 5 Tests to Determine Your Strength Level
If you don't exercise much, your perception of strength may still be based on a flow of impressions.
For example, feeling like you can do 20 push-ups and 10 pull-ups with ease.
Actually, only people who regularly exercise can truly appreciate how impressive those results are.
This article is based onthe world's largest men's magazine Men's Health…
After discussion between multiple fitness coaches and experts, the following 5 power tests are considered relatively accurate:
13-Minute Push-Up Test
In 3 minutes, record the total number of push-ups you can do, with breaks as needed.
Tests arm, chest muscle, and core muscle strength and endurance.
- Low: Less than 54
- Average: 55-74
- Good: 75-99
- Excellent: 100-110
- Perfect: Over 111
2Deadlift
High difficulty, find the maximum weight you can lift in one attempt.
Tests hip, gluteal muscles, and hamstring strength.
- Low: Barbell weight < body weight
- Average: Barbell weight = body weight
- Good: Continuous 10 minutes, able to lift the weight once per minute
- Excellent: Barbell weight = 2 times body weight
- Perfect: Barbell weight > 2 times body weight
3Negative Pull-Ups
First use bodyweight, then gradually add weight to find the maximum number of repetitions you can do continuously.
Tests arm, shoulder deltoid, and back muscles. However, most people's performance in pull-ups may not be ideal.
- Low: 0-1 (bodyweight)
- Average: 3 (bodyweight)
- Good: Bodyweight + 4.5kg
- Excellent: Bodyweight + 11kg
- Perfect: Bodyweight + 23kg
4Barbell Squat Test
No time limit, find the maximum weight you can do in one attempt.
Can test hip muscles, quadriceps, and core strength.
- Low: Weight = 0.75 body weight
- Average: Weight = body weight
- Good: Weight = 1.25 times body weight
- Excellent: Weight = 1.5-1.75 times body weight
- Perfect: Weight > 1.75 times body weight
5Turkish Get-Up
Combines push, pull, and rotation, a highly functional movement.
- Low: Can only do half the way, without weight
- Average: Can do the whole way, without weight
- Good: Whole way, holding a glass of water
- Excellent: Whole way, holding a 16kg kettlebell
- Perfect: Whole way, lifting a 24kg kettlebell
Among the 5 tests, what is your strength level?
END.
Recommended historical article:
5 Hand Exercises to Strengthen Your Back Muscles and Prevent Stooped Posture
German brothers Calimove: 8 Creative Push-Up Variations to Train Chest, Back, and Abs
Animal Flow Training: Combines Yoga, Tai Chi, and (Pili Pili Dance) to Improve Body Self-Awareness
