Choose a fitness test

Explore walking fitness, hand strength, or getting up from a chair. You do not need to take every test. Read the instructions and safety advice before choosing one. Your results stay in this browser on this device.

Before you test. Talk to a healthcare professional first if you have chest pain, fainting, significant heart or lung disease, recent surgery, exercise restrictions from your clinician, or any doubt about doing a test safely.

Stop any test right away if you feel chest pain or pressure, severe shortness of breath, dizziness, or pain that worries you.

One-mile walking test

Estimates walking fitness (VO₂ max)

Estimates cardiovascular fitness, how well your heart, lungs and muscles use oxygen, from a brisk one-mile walk.

  • About 15 minutes
  • Flat measured mile
  • Heart-rate reading
Read test instructions

Grip strength

kilograms

A simple squeeze test widely used as a marker of overall muscle strength and function as we age.

  • 2 minutes
  • Hand dynamometer
  • Both hands
Read test instructions

Chair stand

stands or seconds

Reflects lower-body strength and functional mobility, the ability to get up from a chair without help.

  • 30 seconds
  • Sturdy chair
  • A timer
Read test instructions
Close-up of a hand gripping a Jamar hydraulic dynamometer, with its handle and round force gauge visible.

Experimental

Fitness Meter

Already have a one-mile walking result and grip readings? View them together in the Fitness Meter. Its combined score is experimental—not a diagnosis or a prediction of lifespan.

Try the Fitness Meter

One number is a snapshot. Several make a story.

Repeat an assessment every three to six months, under the same conditions, and watch the trend. View all your saved results.

Grip photograph credit

Equipment photograph by Ashashyou, via Wikimedia Commons. CC0 public-domain dedication. Display resized; no device or hand features have been generated or altered. This close-up illustrates the equipment, not the full testing posture.