Fitness Tests & Standards Calculators — Push-Ups, Strength, Jump

What this category covers

While the other tool categories compare you to the US population (NHANES), this category compares you to performance reference standards. It is the fastest-growing part of the site and covers three kinds of tests:

Health-related fitness tests — push-up, curl-up, and sit-and-reach use the FitnessGram healthy fitness zones from The Cooper Institute.
Power and conditioning tests — vertical jump, standing long jump, beep test, and shuttle run use published norms and the Léger VO2max regression.
Strength standards — bench press, squat, deadlift, and overhead press use published Strength Level / ExRx tables by body weight.
Functional mobility tests — TUG, 5x sit-to-stand, and functional reach use the clinical cutoffs from the original published studies (Podsiadlo & Richardson, Duncan, Bohannon).

All fitness test & standards tools

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Push-Up Test Where your push-up count ranks by age and sex — FitnessGram healthy fitness zones.

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Curl-Up Test Abdominal endurance norms by age and sex from the FitnessGram test battery.

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Sit-and-Reach Test Flexibility norms and rating for the classic sit-and-reach test.

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Beep Test (PACER) Estimate VO2max from a 20m shuttle run using the Léger regression.

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Shuttle Run Test Agility and cardio shuttle run standards by age and sex.

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Vertical Jump Compare your jump height to average vertical jump norms by age and sex.

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Standing Long Jump Broad jump norms and rating for explosive leg power.

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Timed Up and Go (TUG) Functional mobility and fall risk screen with clinical cutoffs.

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5x Sit-to-Stand Leg strength and fall-risk screen based on five chair stands.

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Functional Reach Test Balance screen using the Duncan functional reach test.

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Bench Press Standards Classify your bench press as beginner to elite by body weight.

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Squat Standards Back and front squat standards by body weight, beginner to elite.

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Deadlift Standards Deadlift standards by body weight for men and women.

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Overhead Press Standards Barbell and dumbbell overhead press standards by body weight.

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1RM Calculator Estimate your one-rep max for any lift with the Epley and Brzycki formulas.

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Average Bench Press Average bench press by age and body weight for men and women.

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Average Vertical Jump Average vertical jump by age and sex, including athletes.

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Average Push-Ups by Age How many push-ups is normal for your age and sex?

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Barbell Weights How much a barbell weighs: standard, Olympic, EZ curl and more.

Which test should I start with?

If you want a single health screen in under two minutes, do the push-up test. For strength, start with the bench press standards and the 1RM calculator. For power, test your vertical jump. For older adults or anyone concerned about mobility, the Timed Up and Go test is the standard first screen used in clinical practice.