The Ultimate Guide to At-Home Fitness Testing for Kids, Teens, and Families

You don’t need a gym membership, a personal trainer, or a pile of fancy equipment to track your fitness. In fact, some of the most effective fitness assessments can be done right in your living room or backyard. At-home fitness testing is a simple, practical, and even fun way for kids, teens, and parents to measure their physical abilities and monitor progress over time.

Whether you're looking to boost your athletic performance, improve your overall health, or just set new family fitness goals, this guide will walk you through everything you need to know — no guesswork, no gimmicks. Let's make testing your strength, endurance, flexibility, and mobility easy and accessible for everyone in your household.

🧠 Why At-Home Fitness Testing Matters

Regular fitness testing isn't just for elite athletes — it’s for anyone who wants to build a healthier lifestyle, track real improvements, or stay motivated. For kids and teens especially, testing provides tangible feedback that can build confidence and guide training efforts.

Here’s why at-home fitness testing is worth your time:

• ✅ Tracks Progress: See real improvements in strength, endurance, and flexibility.

• 👨‍👩‍👧 Family Bonding: Get everyone involved and make it a monthly tradition.

• 🏃 Boosts Performance: Helps athletes in all sports identify their strengths and weaknesses.

• 🚫 Prevents Injury: Detect early imbalances or mobility limitations before they become a problem.

At_Home_Fitness_Testing_Printable_Guide.pdf

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Whether your child is an aspiring athlete, you're a weekend warrior, or you're just starting your fitness journey — testing at home keeps things simple and goal-focused.

🛠 Preparing for Your At-Home Fitness Testing Day

Before jumping into the push-ups and sprints, setting the right environment makes all the difference. Here's how to get started:

Warm-Up First

Always begin with a dynamic warm-up to get the blood flowing and reduce the risk of injury.

Try this 5-minute warm-up:

• 30 seconds jumping jacks

• 10 arm circles (each direction)

• 10 leg swings

• 10 bodyweight squats

• 20-second plank

• 30 seconds high knees

Choose Your Space

• Indoors: Use a living room, hallway, or basement (clear any obstacles).

• Outdoors: Backyard, driveway, or park work great for sprint/agility tests.

Equipment Checklist (Optional but Helpful)

All items below can be found online or around your home:

• Stopwatch or phone timer

• Measuring tape

• Yoga mat or towel

• Agility cones or water bottles

• Resistance bands (light to medium)

• Notebook or printable tracking sheet

👉 ✅ See on Amazon Foam Roller for Recovery

👉 ✅ See on Amazon Agility Cones Set

Tip: Keep a binder or digital log to compare results month to month.

🏋️ Key At-Home Fitness Tests and How to Do Them

These simple tests require little to no equipment and can be done right at home. Each test below focuses on a different area of fitness: strength, endurance, agility, flexibility, and balance. Perfect for kids, teens, and even parents to track and improve over time.

1. 💪 Push-Ups (Upper Body Strength)

What It Measures: Chest, shoulders, triceps, and core stability.

How to Do It:

• Start in a plank position with hands under shoulders.

• Lower chest until it nearly touches the ground, then push back up.

• Count the number of full reps done without stopping.

💪 Push-Up Benchmarks by Age

Age Group	Beginner	Average	Athletic
10–13	5–9 reps	10–15 reps	16–25+ reps
14–18	10–14 reps	15–25 reps	26–35+ reps
18+ (Adults)	15–20 reps	21–30 reps	31–40+ reps

🔗 Tip: Struggling with form? Start with knee push-ups and build up.

👉  ✅ See on Amazon Push-Up Bars for Better Form

2. 🧱 Plank Hold (Core Endurance)

What It Measures: Core strength and muscular endurance.

How to Do It:

• Hold a forearm plank with body in a straight line.

• Time how long you can hold with good form (no sagging or arching).

🧱 Plank Hold Benchmarks by Age

Age Group	Beginner	Average	Athletic
10–13	15–30 sec	30–60 sec	60–90+ sec
14–18	30–45 sec	60–90 sec	90–120+ sec
18+ (Adults)	45–60 sec	90–120 sec	120–180+ sec

3. 🦵 Bodyweight Squats (Lower Body Strength & Endurance)

What It Measures: Quads, glutes, hamstrings.

How to Do It:

• Stand with feet shoulder-width apart.

• Lower into a squat (hips below knees), then rise back up.

• Count total squats in 1 minute.

🦵 Bodyweight Squats (1 Minute)

Age Group	Beginner	Average	Athletic
10–13	15–20 reps	21–30 reps	31–45+ reps
14–18	20–30 reps	31–45 reps	46–60+ reps
18+ (Adults)	25–35 reps	36–50 reps	51–65+ reps

👉  ✅ See on Amazon Resistance Bands to Increase Challenge

4. 🦘 Vertical Jump (Lower Body Power)

What It Measures: Explosive leg strength.

How to Do It:

• Stand side-on to a wall and mark your standing reach.

• Jump as high as possible and mark where your fingertips reach.

• Subtract to calculate your jump height.

🦘 Vertical Jump

Age Group	Below Avg	Average	Athletic
10–13	<12 in	12–16 in	17–20+ in
14–18	<14 in	16–20 in	21–25+ in
18+ (Adults)	<16 in	18–22 in	23–28+ in

5. 🏃 Shuttle Run (Agility & Speed)

What It Measures: Acceleration, change of direction.

How to Do It:

• Set two markers 10 meters apart.

• Run back and forth as fast as possible for 1 minute.

• Count total laps completed.

🏃‍♂️ Shuttle Run (10m Laps, 1 Min)

Age Group	Beginner	Average	Athletic
10–13	4–6 laps	7–9 laps	10–12+ laps
14–18	6–8 laps	9–11 laps	12–14+ laps
18+ (Adults)	8–10 laps	11–13 laps	14–16+ laps

👉  ✅ See on Amazon Agility Cones Set

6. 🪜 Step Test or Stair Run (Cardiovascular Fitness)

What It Measures: Heart and lung endurance.

How to Do It:

• Step up and down a sturdy box or stair (12" high) for 3 minutes.

• Count heart rate immediately after and 1 minute later.

❤️ Step Test (3-Min Recovery HR)

Age Group	Below Avg	Good	Excellent
10–13	>130 bpm	110–130 bpm	<110 bpm
14–18	>120 bpm	100–120 bpm	<100 bpm
18+ (Adults)	>110 bpm	90–110 bpm	<90 bpm

📌 Benchmark:

• A drop of 20+ beats in 1 minute = good recovery

• Use fitness trackers for accuracy:

👉  ✅ Amazon Pick Heart Rate Monitor Watch

7. 🧘 Sit-and-Reach (Flexibility)

What It Measures: Hamstring and lower back flexibility.

How to Do It:

• Sit with legs extended, feet flat against a wall or ruler.

• Reach forward as far as possible and measure the distance.

🤸‍♀️ Sit-and-Reach (Flexibility)

Age Group	Below Avg	Average	Excellent
10–13	Can't reach toes	Toes to 2" past	3–5"+ past toes
14–18	<0"	1–3" past	4–6"+ past
18+ (Adults)	<0"	2–4" past	5–8"+ past

👉  ✅ See on Amazon Flexibility Tester with Ruler

8. 🦶 Balance Test (Stability & Control)

What It Measures: Balance and coordination.

How to Do It:

• Stand on one leg, eyes closed, arms by your side.

• Time how long you can hold without touching down.

🦶 One-Leg Balance (Eyes Closed)

Age Group	Beginner	Average	Athletic
10–13	<10 sec	10–20 sec	21–30+ sec
14–18	<15 sec	20–30 sec	31–45+ sec
18+ (Adults)	<20 sec	30–40 sec	41–60+ sec

🔗 Note: This is a great indicator for ankle strength and injury prevention.

💡 Notes:

• These are general benchmarks based on fitness norms. Always adapt for fitness level, ability, and individual needs.

• For competitive athletes, targets may be even higher — consider sports-specific adaptations.

💪 Ready to Boost Your Agility and Speed? 🚀

Now that you've tested your fitness and tracked your progress, it’s time to focus on improving one of the most important athletic skills: agility and speed. These are key components for sports performance and overall fitness, and lucky for you, we’ve got a detailed guide on DIY agility and speed tests you can do at home — no fancy equipment required!

👉 Check out our next blog: How to Test Agility and Speed at Home for Youth Athletes to learn the best exercises to take your agility to the next level!

At_Home_Fitness_Testing_Printable_Guide.pdf

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