Watch the guy in white.
He totally inspires me!
Not only his athleticism but also his courage.
Now, watch the clip again and pay attention to the person in red.
They show up at the bottom of your screen.
Both were willing to scale a high-rise building to save a child dangling from its side. But, only one was able to do so.
The clip is a reminder of why I continue to workout and why I workout the way I workout.
Like the guy in white, I too want to be able to perform functional everyday natural movements like climbing, jumping, running, and crawling. Now, I’m not saying I would be willing and/or able to do what he did. But, I want to be able to use my body in the way that it was originally intended to be used.
So, I stopped going to a gym years ago. I bought the Power Tower, set it up in the garage (now in my shed) and started doing bodyweight exercises: push ups, dips, and pull ups. Honestly, the Power Tower is the best $100 I’ve ever spent. I have used it three to fours times per week every week for the past 13 years. And, it was a relief to leave the music, mirrors, shiny equipment, bright lights, and posing bros of the modern-day gym. I prefer a dark, rusty hole-in-the-wall kind of gym. Seriously, what happened to those?
Every once in awhile I’ll throw a 25 pound plate into a backpack for weighted pull-ups or dips; but, otherwise, I rarely touch dumbbells or free weights except when its called for by one of the physical fitness tests I’ve collected.
There are multiple sheets in the spreadsheet.
The first sheet is a list of every test in the database.
Each fitness test also gets its own individual sheet set up in a way for you to keep score and track your progress.
Now, my collection of physical fitness tests is shaped by my desire to be able to conduct the tests at home with minimal equipment needs. Having said that, some tests do require equipment like medicine balls, dumbbells, kettlebells, free weights, and a bench and bar. Some also require access to machines like a rowing machine or treadmill.
I also have bad knees. So, I choose fitness tests that keep the running stuff to a minimum. And, in general, I’m not so good at stamina things or stretchy things. I mean I can touch my toes and stuff; but, opening up of my hips is something else entirely.
So, you’ll see that my collection of tests don’t ask too much of those things.
I wanna test myself; but I also want to still feel good about myself.
And, its not like I ignore those things. I’m working on them.
So, I’m a bit unbalanced and that’s reflected in the database.
But, for those of you who are good at things other than upper-body strength, here’s a link to every physical fitness test imaginable:
And, as far as the spreadsheet is concerned, it’s not pretty. I’ve never taken the time to learn what needs to be learned to do them well.
If you want to join me in adding more tests and/or making it look pretty, let me know and I’ll give you the necessary permissions to do so.
P. S. Here’s an example of one of the tests in the database:
1. Standing Broad Jump
- Men’s Health Fit: 8 feet or more
- Above Average: 6–8 feet
- Ordinary: less than 6 feet
2.Squat, Curl and Push Press 20 times in 1 minute
- Men’s Health Fit: 20 reps in 1 minute
- Above Average: 18 reps in 1 minute
- Ordinary: 16 reps in 1 minute
3. Perform One Controlled Wall Squat
- Men’s Health Fit: Full Squat in Control
- Above Average: Halfway down
- Ordinary: Less than Halfway Down
4. Score Level 12 on the Beep Test
- Men’s Health Fit: Level 12
- Above Average: Level 11
- Ordinary: Level 9
5. Deadlift 1.75 times your Body weight
- Men’s Health Fit: 1.75 x Body weight
- Above Average: 1.5 X Body weight
- Ordinary: Bodyweight
6. Do 10 Clapping Pushups
- Men’s Health Fit: 10 Clapping Pushups
- Above Average: 5 Clapping Pushups
- Ordinary: None
7. Hold a Plank for more than 3 minutes
- Men’s Health Fit: More than 3 minutes
- Above Average: 2–3 Minutes
- Ordinary: 1 minute or less