5 Strength Tests to See How Fit You Really Are

You can bench a lot, maybe deadlift more than your bodyweight, but does that really mean you are strong? The difference between people who go to the gym and those who train bodyweight is huge. In most cases, strength refers to whether your muscles, joints, and nervous system can handle real-life situations. Here are 7 strength tests you can use to determine at what level you are and create a training program based on it.

1. Grip Strength

Your grip is more than a handshake, it’s a surprisingly powerful predictor of overall health. Research from The Lancet found that weaker grip strength is linked to a higher risk of heart attack and premature death.

How to test:

Use a hand dynamometer (most physio clinics have them). Squeeze as hard as you can for 3 to 5 seconds. Test both hands. There will be a difference, but it shouldn’t be huge.

Healthy benchmark:

• Men: around 90-120 lbs of force on average (ages 20-39).
• Women: around 60-80 lbs on average (20-39).

2. Dead Hang

This test reveals grip endurance, shoulder stability, and even posture health. Dead hangs are a great exercise if you can’t do a pull-up. Many fitness coaches recommend this exercise as a daily routine to build shoulder and back strength for beginners.

How to test:

Grab a pull-up bar with both hands, arms straight. Hang as long as you can without swinging or losing grip.

Healthy benchmark:

• 30-60 seconds is average.
• Over 90 seconds is great.

3. Wall Sit

The exercise that burned my quads for so long is a test for your lower-body muscular endurance and mental grit.

How to test:

Back against the wall, knees at 90 degrees, feet flat. How long can you hold without your form breaking?

Healthy benchmark:

• 1-2 minutes is average.
• Over 3 minutes is great.

4. Plank Hold

Forget endless crunches. The plank is one of the best ways to test your core’s real stability. Core endurance is crucial for spine health, posture, and whole athletic performance.

Healthy benchmark:

• Men: 2 minutes is good, while over 3-4 is great.
• Women: 90 seconds is usually considered good, while over 2 minutes is excellent.

5. Farmer’s Carry

One of the most “real-life” strength tests you can do. You probably accepted the challenge many times of carrying all groceries at a time, moving furniture, or any other heavy-lifting scenario life throws at you.

How to test:

• The average adult male should try to use 2 x 50lbs kettlebells, while women can try 2 x 35lbs. You should be able to carry up to 200 yards.

What’s the Best Strength Test?

Well, there isn’t one best test you can rely on. Most of them work, and every gym coach will help you do a couple of exercises to determine how strong you are. These are some of the things you can do on your own to see what lacks and how certain parts of your body are stronger than others.