3 ‘simple’ fitness tests adults over 60 should be able to pass

a senior woman exercising — (Image credit: Shutterstock)

If you're wondering how your fitness levels are maintaining as you age, Southwest Nebraska Public Health Department (SWNPHD) has put together a useful fitness test kit for older adults. And you can try it from anywhere.

It includes a series of exercises to complete, with scoring available for each based on whether you are male or female and which age category you fall into.

As you get older, maintaining components of fitness becomes even more important for staying functional, strong and mobile in your later years. You don’t need to stop running or lifting weights just because you’ve reached a certain age; in fact, exercising boosts cardiovascular fitness, muscle strength and lean muscle mass, helping to maintain a healthy metabolism, keep you fit and protect against chronic disease or injuries.

3 fitness tests you can try today

These three tests are plucked from the full kit and assess strength and flexibility, which are two key indicators of longevity, plus any weaknesses that might limit you in the future. “The tests were developed to be safe and enjoyable for older adults…and are designed to test the functional fitness of seniors,” says the team.

Find the full results for each senior fitness test, plus more fun fitness tests you can follow to assess cardio and endurance.

1. Sit to stand

an illo of a man doing the sit-to-stand exercise — (Image credit: Shutterstock)

Tests: Lower-body strength.

Equipment: Straight-back chair (17'); stopwatch.

Scoring: Count the total number of reps (sitting and standing again each counts as one rep).

Place the chair against a wall
Sit in the middle of the seat, with feet shoulder-width apart and flat on the ground
Cross your hands over your shoulders
Stand up, fully extending your hips and knees and driving through your legs
With control, sit, then repeat for 30 seconds.

As a guideline, for men aged 60-64, the average is 14-19. For those in the 90-94 category, 7-12 reps. For women, 12-17 or 4-11, respectively.

Use your arms if you need further assistance at first.

2. Arm curls

Vector of man seated on workout bench performing dumbbell curls — (Image credit: Shutterstock)

Tests: upper-body strength. Use your dominant arm to perform as many arm curls as possible in 30 seconds.

Equipment: 4-8lb weight; chair without armrests; stopwatch.

Scoring: Total number of controlled arm curls performed in 30 seconds.

Sit on the chair, holding the weight with your palm facing toward your body, arm straight beside the chair. Only the lower arm should move
Curl the weight through a full range of motion into full flexion, drawing the weight toward you
As the arm is lowered through the full range of motion, return to the starting position.

Men between 60-64 are looking at an average of 16-22 reps. For the 90-94 category, the average is 8-13. For women, 13-19 and 8-13.

3. Sit and reach

Vector female sitting on chair reaching for toes with left leg extended, right knee bent — (Image credit: Shutterstock)

Tests: Functional fitness, hamstring flexibility.

Equipment: Chair (seat height of 17 in’); 18’ ruler.

Scoring: Measure the distance between the tips of the fingertips and the toes (negative score). If the fingertips touch the toes, then the score is 0. If they overlap, measure how much for a positive score. The score is to the nearest 1/2 inch.

Sit on the edge of a chair placed against a wall for safety
One foot should be flat on the floor. The other leg extends forward with the knee straight, heel on the floor, foot flexed
Place one hand on top of the other
Inhale, then on the exhale, reach your fingers forward toward the toes. Keep your back straight and head lifted. Never stretch to the point of pain
Hold the reach for 2 seconds.

For men aged 60-64, the average is -2.4 to -4, and for 90-94, -6.5 to -0.5. Women, your average is -0.5 to 5 and -4.5 to 1.

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3 ‘simple’ fitness tests adults over 60 should be able to pass