How to do a fitness test

So why should you do a fitness test in the first place?

fitness test

Well mainly for two reasons:

1.) To find out what your strengths and weaknesses are so that you know what to work on during your training sessions. This means you will work more efficiently as you will be able to target exactly the right exercises and moves you need to do.

2.) To set a benchmark, or in other words writing down where you are at, so that you can track the progress you make. This helps keep you motivated to do more as the more progress you see - the more you want to keep going!

How to test your overall strength and flexibility

Here's five main tests for strength and also five for flexibility. Of course it's possible to go into way more depth (you can even get the tape measure out to measure exact degrees of flexibility) as well as do lots more tests on different muscle groups. But here's the thing - it's great to get a bit of idea what our strengths and weaknesses may be, but we need not get super fixated on this - after all it's all about having fun right...

Anyway here are ten exercises - give yourself a score out of five for how well you do it. This will give you an overall viewpoint of where you're at, you can pin point any particular areas you need to train and also record for future reference. Also make sure to re test in one or two months time to see the results of all your training time at the studio...

STRENGTH         OVERALL SCORE (out of 25)

1.) PLANK awesome test of overall core strength. Your core includes all the muscles that make up your torso which include abs, internal and external obliques, glutes and other smaller stabilizing muscles. Plank works lower back, hips, bum, abs and shoulders.

5 Super ninja stylee = doing rounds of 3 mins

4 Excellent = can hold beyond 3 mins

3 Good = can hold between 1 - 3 mins

2 Average = can hold up to 1 minute

1 Poor = can only just hold for a few secs (lots of trembles and shakes)

2.) PRESS UPS designed to test upper body strength especially chest, shoulders and triceps

5 Super ninja stylee = doing rounds of 20 press ups

4 Excellent = can do around 20 press ups

3 Good = can do around 10 press ups

2 Average = at least one standard press up and working up the reps

1 Poor = modified press ups

3.)  GRIP STRENGTH for aerial it is imperative that we are able to hang by our hands so hanging in a long arm and short arm hold is a good test for this.

5 Super ninja stylee = perfectly happy holding on as long as they want

4 Excellent = can hold up to 1 min

3 Good = can hold up to 30 secs

2 Average = can hold up to 8 secs

1 Poor = can only just hold for a few secs

4.) PULL UP (OR CHIN UP) Great test for upper body strength. Primarily works your lats (latissimi dorsi) - the muscles that flare out to side of upper back as well as biceps and other upper back muscles.

5 Super ninja stylee = working on doing lots of pull ups (10 pull ups is pretty ninja)

4 Excellent = can do a whole pull up or more

3 Good = can manage a bit of a pull up (sometimes a whole pull up on a good day)

2 Average = can do a negative / reverse pull up

1 Poor = can manage a bit of a lat pull but that’s about it

5.) CLIMBS Awesome way to get strong super fast - a French climb works the arms, the core and the legs all in one go as well as building stamina.

5 Super ninja stylee = perfectly happy climbing throughout a whole routine (5 mins)

4 Excellent = can hold up to 1 min

3 Good = can hold up to 30 secs

2 Average = can hold up to 8 secs

1 Poor = can just about manage to get off the floor but finds it difficult


1.) HAMSTRINGS muscles that run up the backs of your legs - we do a sitting pike stretch with back flat and flexed toes (or a toe touch stretch).

5 Super contortion stylee = can press belly to thighs and hands grip wrists beyond feet

4 Excellent = can press belly to thighs and hands reach around feet

3 Good = can press belly to thighs and reach toes

2 Average = can lean forward and bring elbows to floor

1 Poor = can lean forward slightly

2.) QUADS Lying on your belly gently press your heel to your bum - make sure you do both legs.

5 Super contortion stylee = heels and toes touch floor easily

4 Excellent = heels can touch to floor (right)

3 Good = heels can touch to hips

2 Average = heels can touch the bum easily

1 Poor = heels can’t touch the bum at all (left)

3.) STRADDLE Sitting in wide straddle bring your belly towards floor by tilting the pelvis and keeping the back flat. Bring hands to the floor and judge the distance.

5 Super contortion stylee = horizontal straddle with belly button on the floor easily

4 Excellent = super wide straddle belly flat on floor but still feeling the stretch

3 Good = lovely wide straddle belly starting to touch floor

2 Average = fairly wide straddle elbows on the floor

1 Poor = straddle more like 90 degrees, hands very close into body

4.) SHOULDERS Cow face posture - hands behind back and see if you can grip. If you can’t grip then asses the distance. External rotation at top, internal rotation at bottom.

5 Super contortion stylee = can grip the wrists

4 Excellent = can grip the fingers easily (right)

3 Good = can manage to grip but only just

2 Average = hands nearly reaching but not quite

1 Poor = massive gap between hands can’t reach at all (left)

5.) SPINE For aerial we need great spinal flexibility in order to execute great back bends so here we test how bendy your back is backwards, to each side and forward.

5 Super contortion stylee = can lean back and touch ankles with hands                           

4 Excellent = can lean back using upper, middle and lower back            (backward bend)                                                                                                    

3 Good = can lean back comfortably in upper back                                                                                                                      

2 Average = can lean back a bit, gaze finding back wall                             (forward bend)                                                    

1 Poor = finding it hard to lean back, gaze on ceiling                                (side bend R & L)