What is your fitness age?

What is your fitness age?

Here at DeerFields Clinic we practice Preventive & Integrative Medicine with a particular focus on anti-ageing through lifestyle optimization.  We actually have the ability to measure the age of each individual body system and compare it to your chronological age in years. These systems include your cardio-age (heart), pulmo-age (lungs), cuto-age (skin) for example, but how can you measure your fitness age? Well it turns out some of the best minds in the fitness & health field have come together to create an assessment to do just that.

How do to calculate your fitness age? 
Complete Tasks 1-5 totaling up scores for each category and divide by 5, finally add score from task #6 to get your final score

Task #1: 1-mile run

Completing a VO2max test is the most accurate way to assess an individual’s cardiovascular fitness, it is also one of the most physically and mentally demanding tests you can do. Completing a VO2max requires extensive lab equipment that is not accessible for most (We do have it here though!), therefore, various field tests have been established to estimate an individual’s VO2max with little to no equipment.  One test that requires nothing more than a timer is a 1-mile run test, simply run 1 mile as fast as you can to achieve the lowest possible time. Find the age-score that is associated with your time below.

Time (min:sec) <7:20 7:20 – 7:40 7:40 – 8:00 8:00 – 8:40 >8:40
Age-Score 25 35 45 55 65

Task #2: Trap-bar deadlift and farmers walk

The deadlift is a movement that requires full body activation and is a great exercise to gauge overall strength, adding a walk component increases the amount of time that load must be held which challenges your grip strength and again, your overall strength.  For this task you ideally want to use a hex-bar if you do not have access to a hex-bar, heavy dumbbells or kettlebells will suffice. Now, the task requires you to deadlift a load and carry if 100ft then return the load to the ground.  The weight you lift should be relative to your body-weight, for example, I weigh 180 lbs, so if I added enough weight to the hex-bar to make it total 180 lbs, I would be lifting 100% of my bodyweight, if I accomplished the task my age-score would be 55.  Now, if I added enough weight to total 315lbs (175% of my bodyweight) and I accomplished the task, my age-score would be 25. Please be careful on this.

% Bodyweight Carried 175% 150% 125% 100% <100%
Age-Score 25 35 45 55 65

Task #3: Push ups

The ability to move in the context of one’s own body weight describes relative strength.  Think about lifting yourself and you will start to conceptualize relative strength; a max push up test is not only a great test to assess muscular endurance but also to assess relative strength.  For this task, the push ups are military style (elbows close to ribs) and the chest must touch the ground for every rep.  Now, these ranking are based on males; however, females will still get a representative score by pivoting at the knees and sticking to the “military” style.

Total Reps 28 21 16 12 11
Age-Score 25 35 45 55 65

Task #4: Turkish get-up

This is a complex-sequential movement that requires muscle strength, endurance, and coordination (For this reason, I have included a video link to demonstrate the movement). The movement begins by laying down on your back and ends in a full standing position.  This task requires you to complete 1 turkish get up with or without a load, IF you complete the task with a load (kettlebell or dumbbell), the load must remain overhead for the entire movement.  Completing a Turkish get-up with no load results in a age-score of 65, if you are able to complete the movement with a load of 20 Kg (44 lbs) your age-score would be 35.

Max Weight (Kg) 24 20 16 12 0
Age-Score 25 35 45 55 65

Task #5: Single leg jump rope

Jumping rope challenges our coordination skills. This task requires to complete as many single-leg jumps as possible consecutively, complete this with both legs ultimately choosing the lower score of the two. 

Consecutive Skips 50 45 35 25 10
Age-Score 25 35 45 55 65

Task #6: Overhead squat

Overhead Squat

Range of motion is the key to any movement. Being able to move without restriction allows for a greater interaction with our environment and can lead to greater adaptations. The overhead squat is a great way to assess ones mobility and range of motion. Simply grab a dowel, press it over your head, have your feet shoulder width apart and squat as deep as you can.  If you can keep the dowel over your head throughout the movement and get your thighs parallel to the floor -1 from your total score if you can not get to parallel then -3

Anthony Barsby

As our Human Performance Specialist, Anthony provides clients with comprehensive and customized lifestyle coaching through face-to-face consultations and online mentoring. A Certified Exercise Physiologist, Anthony administers fitness assessments and designs exercise programs that address each individual's goals and needs.