Discover Your true fitness level with our comprehensive fitness assessment
Are you training effectively, or are hidden weaknesses holding you back?
Our in-depth Fitness Assessment is designed to give you a clear, accurate snapshot of your current fitness and movement patterns. Whether you’re looking to improve strength, reduce injury risk, or optimize your training, this one-on-one assessment will uncover the areas that need the most attention.
What You Will Learn
Identify muscle imbalances that may be affecting your movement and performance.
Understand your posture and mobility to improve functional movement.
Pinpoint areas of weakness or instability that could lead to injury.
Get a clear baseline of your strength, endurance, and flexibility so you can track progress.
Receive expert recommendations on corrective exercises and training strategies tailored to your needs.
What Happens after the assessment?
You’ll receive a personalized report summarizing your results, along with expert recommendations on how to improve your movement, training, and overall fitness.
We will then use this information to design your custom fitness, nutrition and lifestyle plan for your 10 week longevity program.
Take the first step toward smarter training and better results!
WHAT TESTS ARE USED FOR THE FITNESS ASSESSMENT?
Our Fitness Assessment is designed to provide a full picture of your health, strength, endurance, mobility, and longevity markers. You’ll complete a series of tests that evaluate key areas of fitness, and receive a detailed report outlining your strengths, weaknesses, and recommendations for improvement.
THE TESTS WE USE ARE:
RESTING HEART RATE (RHR)
What It Measures:
Your resting heart rate is the number of times your heart beats per minute while at complete rest. A lower RHR typically indicates a stronger, more efficient heart and better cardiovascular fitness.
Why It Matters:
- A high RHR may signal poor cardiovascular fitness, excessive stress, or inadequate recovery.
- A high RHR has been linked to an increased risk of heart disease and metabolic issues.
- Improving aerobic fitness through Zone 2 training, breathwork, and stress management can lower RHR over time, enhancing longevity.
What Your Results Mean:
A low RHR (below 60 bpm) suggests strong cardiovascular efficiency, while a higher RHR may indicate the need for more aerobic conditioning, stress reduction, or better recovery practices.
12 MINUTE RUN/WALK TEST (COOPER TEST)
What It Measures:
This classic endurance test assesses cardiovascular fitness by measuring how far you can run or walk in 12 minutes.
Why It Matters:
- A higher distance covered correlates with a higher VO2 max, meaning your body efficiently uses oxygen during exercise.
- Cardiovascular fitness is one of the best predictors of longevity and disease risk.
- Research suggests that VO2 max is a better predictor of health than body weight or BMI.
- Low endurance can indicate metabolic inefficiency, poor mitochondrial function, or over-reliance on anaerobic energy systems.
What Your Results Mean:
Your score will be compared against age and gender norms. If you score lower than expected, structured endurance training (Zone 2 cardio, interval training, and metabolic flexibility work) can significantly improve your results.
CO₂ Tolerance Test
What It Measures:
This breath-hold test assesses carbon dioxide tolerance, a crucial marker of respiratory efficiency, nervous system balance, and stress resilience.
Why It Matters:
- Low CO₂ tolerance is linked to chronic stress, poor breathing mechanics, and reduced endurance performance.
- The ability to retain CO₂ improves oxygen delivery to tissues, enhancing recovery, endurance, and cognitive function.
- Poor breathing patterns are often a hidden cause of fatigue, anxiety, and underperformance in training.
What Your Results Mean:
If you struggle with breath-holding, you may benefit from nasal breathing, breathwork exercises (e.g., Buteyko method), and conscious stress management.
GRIP STRENGTH
What It Measures:
Grip strength is an excellent overall indicator of strength, nervous system function, and even longevity.
Why It Matters:
- Research links higher grip strength to lower risk of cardiovascular disease, better brain health, and increased lifespan.
- Weak grip often indicates poor neuromuscular efficiency, weak posterior chain, and reduced overall strength potential.
- It’s a predictor of upper body strength, functional ability, and injury risk.
What Your Results Mean:
If your grip strength is low, strength training (especially pulling exercises like rows, carries, and deadlifts) and mobility work can significantly improve it.
WALL SIT
What It Measures:
This test evaluates lower body endurance, strength, and joint stability by measuring how long you can maintain a 90-degree squat position against a wall.
Why It Matters:
- Stronger quadriceps and glutes contribute to better movement, athletic performance, and joint health.
- Weakness in this test may indicate poor endurance, glute underactivation, or weak stabilizers.
- It’s a good predictor of lower limb durability and injury risk.
What Your Results Mean:
Struggling to hold the position suggests a need for strength and endurance training, focusing on the glutes, quads, and core.
SIT TO STAND (60 SECONDS)
What It Measures:
This test assesses leg strength, endurance, and mobility by counting how many times you can stand up and sit down from a chair in 60 seconds.
Why It Matters:
- A higher score indicates better lower body power, balance, and independence (especially crucial for longevity).
- Research suggests a direct correlation between sit-to-stand ability and all-cause mortality risk.
What Your Results Mean:
A low score suggests weakness in the legs and core, which can be improved with functional strength training and mobility work.
INVERTED ROW (60 SECONDS)
What It Measures:
This assesses upper body pulling strength, core engagement, and muscular endurance.
Why It Matters:
- A stronger pulling motion reduces the risk of shoulder imbalances, back pain, and postural issues.
- This test is a great marker of relative bodyweight strength, essential for real-world movement and longevity.
What Your Results Mean:
If you struggle, you likely need to strengthen your back, grip, and core with resistance training.
PLANK TEST
What It Measures:
A fundamental test of core endurance and spinal stability.
Why It Matters:
- A strong core improves posture, balance, and movement efficiency.
- Core endurance protects the spine and reduces the risk of back pain.
What Your Results Mean:
A short hold time may indicate weak deep core muscles, which can be improved with core training and better breathing mechanics.
ONE LEG BALANCE (EYES OPEN & CLOSED)
What It Measures:
Balance and proprioception, essential for injury prevention and movement efficiency.
Why It Matters:
- Weak balance often indicates poor neuromuscular control, weak stabilizing muscles, and potential injury risk.
- Balance declines with age but can be improved with training.
What Your Results Mean:
Struggles here suggest a need for proprioceptive training, foot strength, and core engagement.
5-10-5 AGILITY TEST
What It Measures:
Agility, speed, and directional control.
Why It Matters:
- Agility is critical for athleticism and fall prevention.
- Poor results may indicate weakness in acceleration, braking, or stability.
What Your Results Mean:
If slow, plyometric drills and speed training can improve performance.
HIP TO WAIST RATIO & GRIP STRENGTH VS RATIO
What It Measures:
Markers of body composition, metabolic health, and overall strength potential.
Why It Matters:
- Higher ratios are linked to cardiovascular and metabolic disease risk.
- Strength-to-weight ratios show how well you maintain muscle mass relative to body size.
OVERHEAD SQUAT ASSESSMENT
What It Measures:
Mobility, flexibility, and movement efficiency.
Why It Matters:
- Identifies dysfunctions in hips, shoulders, and core stability.
- Poor performance suggests corrective exercise is needed to prevent injury.
GET YOUR FULL REPORT!
After completing these tests, you’ll receive a detailed report outlining your strengths, weaknesses, and personalized recommendations.