Do It The Hard Way
 
Do It The Hard Way

It's not real quick and it's not real easy, but it is REAL...

And it Really Works!
 

 
 
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Step Test

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3 Minute Step Test (Men)
Age
18-25
26-35
36-45
46-55
56-65
65+
Excellent
<79
<81
<83
<87
<86
<88
Good
79-89
81-89
83-96
87-97
86-97
88-96
Above Average
90-99
90-99
97-103
98-105
98-103
97-103
Average
100-105
100-107
104-112
106-116
104-112
104-113
Below Average
106-116
108-117
113-119
117-122
113-120
114-120
Poor
117-128
118-128
120-130
123-132
121-129
121-130
Very Poor
>128
>128
>130
>132
>129
>130

 

3 Minute Step Test (Women)
Age
18-25
26-35
36-45
46-55
56-65
65+
Excellent
<85
<88
<90
<94
<95
<90
Good
85-98
88-99
90-102
94-104
95-104
90-102
Above Average
99-108
100-111
103-110
105-115
105-112
103-115
Average
109-117
112-119
111-118
116-120
113-118
116-122
Below Average
118-126
120-126
119-128
121-129
119-128
123-128
Poor
127-140
127-138
129-140
130-135
129-139
129-134
Very Poor
>140
>138
>140
>135
>139
>134

 

 

 

 

 

 

 

 

 

Push Ups

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Push Up Test (Men)

Age
17-19
20-29
30-39
40-49
50-59
60-65
Excellent
>56
>47
>41
>34
>31
>30
Good
47-56
39-47
34-41
28-34
25-31
24-30
Above average 35-46 30-39 25-33 21-28 18-24 17-23
Average
19-34
17-29
13-24
11-20
9-17
6-16
Below average 11-18 10-16 8-12 6-10 5-8 3-5
Poor
4-10
4-9
2-7
1-5
1-4
1-2
Very poor
<4
<4
<2
0
 0  0

 

 

Push Up Test (Women)

Age
17-19
20-29
30-39
40-49
50-59
60-65
Excellent
>35
>36
>37
>31
>25
>23
Good
27-35
30-36
30-37
25-31
21-25
19-23
Above Average 21-27 23-29 22-30 18-24 15-20 13-18
Average
11-20
12-22
10-21
8-17
7-14
5-12
Below average 6-10 7-11 5-9 4-7 3-6 2-4
Poor
2-5
2-6
1-4
1-3
1-2
1
Very poor  0-1  0-1  0  0  0  0

 

 

 

 

 

 

 

Sit Ups

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1 Minute Sit Up Test (Men)
Age 
18-25
26-35
36-45
46-55
56-65
65+
Excellent
>49
>45
>41
>35
>31
>28
Good
44-49
40-45
35-41
29-35
25-31
22-28
Above average
39-43
35-39
30-34
25-28
21-24
19-21
Average
35-38
31-34
27-29
22-24
17-20
15-18
Below Average
31-34
29-30
23-26
18-21
13-16
11-14
Poor
25-30
22-28
17-22
13-17
9-12
7-10
Very Poor
<25
<22
<17
<9
<9
<7

 

1 Minute Sit Up Test (Women)
Age
18-25
26-35
36-45
46-55
56-65
65+
Excellent
>43
>39
>33
>27
>24
>23
Good
37-43
33-39
27-33
22-27
18-24
17-23
Above average
33-36
29-32
23-26
18-21
13-17
14-16
Average
29-32
25-28
19-22
14-17
10-12
11-13
Below Average
25-28
21-24
15-18
10-13
7-9
5-10
Poor
18-24
13-20
7-14
5-9
3-6
2-4
Very Poor
<18
<20
<7
<5
<3
<2

 

 

 

 

 

 

 

 

Squats

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Squat Test (Men)
Age 
18-25
26-35
36-45
46-55
56-65
65+
Excellent
>49
>45
>41
>35
>31
>28
Good
44-49
40-45
35-41
29-35
25-31
22-28
Above average
39-43
35-39
30-34
25-38
21-24
19-21
Average
35-38
31-34
27-29
22-24
17-20
15-18
Below Average
31-34
29-30
23-26
18-21
13-16
11-14
Poor
25-30
22-28
17-22
13-17
9-12
7-10
Very Poor
<25
<22
<17
<9
<9
<7

 

 

Squat  Test (Women)

Age
18-25
26-35
36-45
46-55
56-65
65+
Excellent
>43
>39
>33
>27
>24
>23
Good
37-43
33-39
27-33
22-27
18-24
17-23
Above average
33-36
29-32
23-26
18-21
13-17
14-16
Average
29-32
25-28
19-22
14-17
10-12
11-13
Below Average
25-28
21-24
15-18
10-13
7-9
5-10
Poor
18-24
13-20
7-14
5-9
3-6
2-4
Very Poor
<18
<20
<7
<5
<3
<2

 

 

 

 

 

 

 

Sit & Reach

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men
women
super
> +27
> +30
excellent
+17 to +27
+21 to +30
good
+6 to +16
+11 to +20
average
0 to +5
+1 to +10
fair
-8 to -1
-7 to 0
poor
-19 to -9
-14 to -8
very poor
< -20
< -15

above is in centimeters
use this handy calculator to convert into inches
 
cm
feet
inch

Note: 1 Inch = 2.54 cm, 1 Feet = 30.48 cm, 1 Feet = 12 Inch

Copyright © 2010 Do It The Hard Way All rights reserved.

Do It The Hard Way is intended for informational and educational purposes only and is not meant to be a substitute for advice and guidance from any health care professional. Always seek the advice of your doctor or qualified health care provider prior to starting any new diet or exercise program and with any questions you may have regarding any medical conditions. The creators and participants of this site disclaim any liability or loss in connection with the content provided here.