Essentials to test to your fitness


Powerlifting keeps the place as the purest test of pure brute strength. To master the squat, deadlift and bench press are also considered swimming badge for bodybuilders at the gym. This is the foundation that everything else is built. But how much do you take off to be able to call themselves strong?

Different people will give different answers (often related to the lift which they prefer). But a decent gauge that is easy to remember, the above percentages are based on body weight. In other words, 125% of body weight in the bench, 150% of the bend and 200% of the land. It will not impress a powerlifting club, but is a valid receipt when an exerciser can call themselves strong.

If you are a woman, deduct 25 points each to dispense a little justice in the measurement.

At the elite level is the classic dream-border double bodyweight bench and three times the body weight of the land, if anyone thinks that levels above seems too simple.

One ton of chins

Exercises with body weight always benefits those who weigh less and are thus rarely a favourite of heavier people. But it’s also somewhat misleading to such exercises always counted the number of repetitions. With a focus on weight it immediately becomes a little more fair.

One ton chin is a strength measurement that takes into account body weight in a fun way. The challenge is then to pull the pull-up until a tone is lifted. For a person of 100 boilers, it suffices with 10 pieces, while the lightweight 60 kg need clear 17 straight to cross the border. A stiff challenge for both.

The same principle can be applied to all similar exercises. The dips are two tons a reasonable goal for all and push-ups, it is within reach to aim for between three and five tons. The concept can apparently be varied endlessly for all sorts of exercises. Women generally have a disadvantage in the use of the upper body to shift their weight and in good conscience aim for half of the men’s limit.

A classic test of strength of the US hardcore clubs, is to load the barbell with body weight, take place during it and see how many reps you can handle. “The rules” allow for breaks, as long as the bar remains on the shoulders. In other words, you can take a posture and let some of the lactic acid is washed away from the thighs, but since weight is where it will make other parts of the body become more and more tired even during breaks. A test that measures as much frontal bone and the pain threshold that strength.

The official dream threshold is set to 50 repetitions inhumane, but anything over 25 can be considered as a test of strength well worth bragging about. 15 reps sufficient to assert fit legs.

Since the bend does not give men the same advantage as in much else, the test is the same for women.

Jump half, jumping all over

The ability to jump feel free to youth and is something that older people rarely engaged. Pure health-wise maybe they should. It’s hard to find a better proof that the old man (or the woman) still hangs out with. Jumping ability is regarded as a test of general physical shape, with a focus on strength, explosiveness and coordination The classic “Sargent Jump Test” is almost 100 years old but still used today. A little simpler test that easily can do, is to jump all over and half. Length of the body, that is.

The first test is a so-called boxjump, with the goal to jump up on a platform at the height of your navel (belly button is actually rarely just my body, but provides a good gauge of the test). This is a challenge that also puts great demands on mobility in the hip joint.

The second test is to jump all over the body, but in the opposite direction. A long jump without approach, in other words. Lie down and measure the distance, standing up and jumping

As long as you can skip the whole and half, it is a testament to how athletic you are in general. Women can pull off six inches in height and four in length. For the truly ambitious levels are 230 cm in length and armpit height in a boxjump, as benchmarks for elite level.

Power Plank

As you probably already know, is not counted in the number of core strength. Nice stomach need not be strong stomach, and vice versa. So how is it measured a strong diaphragm?

One of the world’s foremost experts on spinal health often consults athletes and athletes, believes that a well-trained person should be able to hold a plank for two minutes. Otherwise, something is wrong. Only there is a test in itself. But we guess you who read this magazine would rather lift heavy weights over time. This is where the power enters the plank.

A power plank, or loaded plank, hold it for a short time with the extra load in the form of weight plates on the back. It provides a direct response to the raw power of the abdomen. To cope with 30 seconds at a red plate (25 kg) on the back testifies gunpowder in the midriff. For women, the yellow disc (15 kg) to be right, even if the country’s premier powerlifting spirit ladies do this test with 100 kg as long (which also answers the question of where the elite level is).

Bond Walk

Playing Strongman is a powerful feeling, but something tricky in a regular gym. It tends not to be, tractor tires or vehicles as standard equipment. However, it’s easy to find dumbbells, kettlebells and curl bars, which is all that is needed to perform perhaps the most typical Strongman branch available – Farmer’s Walk.

Farmer’s walk is more than just a cool exercise, it is an excellent test of the general lift capability and grip. Functional twin had been able to call it, and a well-trained person should do more than just ICA bags from the car to the door. Strength coach offers two simple values to aim at. You should clear the body weight (half in each hand) over a distance of fifteen meters. Dream goal is simply doubled, the body weight in each hand over the same stretch, which is approaching Level Strongman. Unless the dumbbells at the gym enough, it works great to keep records on two curl bars instead.

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