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Top 11 Fitness Metrics: Gauge Your Fitness Level

Daniel Brady | April 17, 2013 in Sport

Make sure that every aspect of your fitness is improving over time by testing yourself against these 11 fitness metrics. You can complete all of these tests by yourself for free.

I’d suggest writing down your scores for each test and completing the test again every month or two, to see how much you have progressed. An elite sports person will score well in every test listed here, so if you score badly on any test, then it’s an area in need of improvement.

Fitness Metrics
Category Metric Good Excellent
Cardiorespiratory Endurance 1.5 mile run <13:00 <7:11
Strength Back Squat 1x body weight 2x body weight
Strength Deadlift 1.2x body weight 2.2x body weight
Muscular Endurance Continuous Push-Ups 35 55
Muscular Endurance Side Plank 90s 180s
Muscular Endurance 1 Minute of Sit-Ups >40 >60
Flexibility Sit and Reach Touching Toes 9″ Past Toes
Speed 40 Yard Sprint <6s <5s
Power Vertical Jump 18″ 25″
Power Standing Long Jump 75″ 100″
Anaerobic Capacity 300 Yard Shuttle Run
(25 yards, 12 times)
<80s <65s

NFL Combine Tests and Drills

As an example of how well the above metrics apply to sport, just compare the above metrics to the tests done in the NFL Combine. They do shuttle runs, sprints, vertical jumps, and long jump since they are useful tests and easily tested on a football field.

FIFA Referee Fitness Test

Testing varies somewhat between sports and situations. For examples, referees are tested for speed and endurance rather than strength, power or flexibility.


Working on all of the areas of those 11 metrics will improve your sports performance. For example, even if you can squat 2x and deadlift 2.2x your body weight but your endurance and power are sub-standard, you will only be a mediocre athlete.

Daniel has a strong interest in evidence supported fitness training, preparation and supplementation. His goal is to provide clear information that simply works. He's currently 16 kg of muscle above his starting weight (7kg in the past 12 months), and targeting a continued growth rate of 5kg+ per year.
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