Fitness Score

Complete fitness assessment based on five key components

Body Composition

Your body composition is the percentages of the various components (fat, muscle, bone, water) in your body. Your score in this area is based on a combination of your body fat percentage and how much muscle you've built.

Strength

Strength is how much physical force you can exert. Your score is based on four different movement patterns that altogether demonstrate full body strength.

Cardio

Cardio is how well you can perform rhythmic exercise that raises your heart rate. Your score is based on up to four different distances that each represent a different combination of energy systems.

Mobility

Mobility is the ability of your joints to move through their normal range of motion. Your score in this section is based on five different tests that altogether provide a good picture of overall mobility.

Power

Power, like strength, has to do with your ability to exert force, but is all about how quickly you can exert that force. Your score is based on up to four different measurements.

How It Works

Normalized

All scores are normalized based on your personal information to reflect your potential. By taking your sex, age, weight, and height into account, your scores show how relatively fit you are. This means a 120 lb woman could directly compare her scores to a 200 lb man and know who is more fit relative to their personal information.

Scoring

For each component of physical fitness, you'll receive a score between 0 and 100. A score of 30 means you're as fit as the average person of your sex, age, height, and weight. A score of 50 is a healthy level of fitness that the majority of people can attain. A score of 70 is at or nearing the maximum potential of most people and a score of 100 is a world record.

Ranks

Your score is also connected to a rank. The ranks are meant to help with setting realistic goals and giving you some benchmarks to work towards. The time frames associated with each rank are fairly broad as there are many factors that affect the development of fitness. However, they assume that you're generally healthy, with no underlying conditions or injuries. They also assume that your diet is reasonably good and that your training is both consistent and effective.

Rank Time Score Description
● Untrained <1 month <30 Average or below average.
● Beginner 1-4 months 30-40 Better than average.
● Novice 4-12 months 40-50 Much better than average.
● Intermediate 1-2 years 50-60 Fit. A healthy, achievable goal for most people.
● Advanced 2-4 years 60-70 Very fit. Difficult to achieve for most people.
● Elite 4+ years 70+ Among the best. Nearing the average maximum potential. Likely able to compete at some level.

The Assessment

Fill in each section as completely as you can. If you don't know the information for a certain section, test yourself for most accurate results. Otherwise, estimating or leaving the section blank is fine.

If you track your workouts with our workout tracker and planner, your overall fitness score as well as each component score is automatically calculated and tracked.

Body Composition

Your personal information is used to determine your body composition score as well as normalizing your scores. If you don't already know your body fat %, you can find it using a cloth measuring tape and the linked calculator.
- Calculator

Strength

For each movement pattern, select an exercise you train or are going to test. If possible, try to enter/use a weight that you can do for 10 or less reps. Enter any weights as pounds or kilograms based on the units you selected for body composition.

Cardio

Choose a cardio exercise and enter up to two different performances. For a more complete picture of your cardiovascular fitness, enter both ranges. However, as the majority of cardio athletes specialize in specific distances, your score will not be lowered by an unentered section.
(20s to 3min)
(3min+)

Mobility

For this section, you'll use a tape measure to measure the distance specified for each stretch. For best results, make sure you're warmed up before testing your mobility. Enter your measurements as inches or centimeters based on the units you selected for body composition.
Ankle Dorsiflexion
Kneel down in front of a wall, placing one foot a few inches away. Keeping your heel on the ground, push your knee forward and try to touch the wall. Measure the distance from the back of your heel to the wall at the farthest away you can touch from.
Pike/Forward Fold
Sit on the floor with your legs straight in front of you and hip width apart. Keeping your legs straight, bend at the waist and back to try and reach your toes or past them as far as possible. If you can't touch your toes, measure the distance from your fingertips to the toes and enter it as a negative number. If you can reach past your toes, measure how far past you can go and enter that as a positive number.
Front Splits/Deep Lunge
Place a block or other marker in front of your front foot and one behind your back foot. Keeping an upright torso, and square hips, slide your back foot back, pushing the marker. Go as deep into the splits as you can and then measure the distance between the two blocks.
Side Splits
Place a block or other marker to the outside of each foot. Tilt your pelvis forward and spread your legs as far as you can, pushing the blocks apart. Measure the distance between the two blocks.
Shoulder Test
Reach one arm behind your head while reaching the other arm behind your back. Try to touch or overlap your fingers. Enter the distance between your fingers as a negative number or the amount of overlap as a positive number.

Power

Enter information for as many categories as you would like. For a more complete picture of your power, enter performances for as many as you can. However, as the majority of athletes specialize in specific events, your score will not be lowered by unentered categories. Enter any jump or throw distances as inches or meters based on the units you selected for body composition.

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