Would you like to know how strong you are? Check out this bodyweight test to see if you are a beginner, intermediate, or advanced athlete.
“How well can you handle your body weight?” That question is posed by Alex Lorenz, a sports teacher and YouTube fitness sensation. He is the co-founder of Calisthenic Movement and has trained Calisthenics since 2012, uploading videos regularly for those people interested in getting in shape using only their body weight.
Check out the exercises you can do below to see your fitness level in this bodyweight test presented by Alex Lorenz.
Bodyweight Test to Discover Your Strength Level
1. Passive Hang
- Beginner – 30 seconds
- Intermediate – 60 seconds
- Advanced – 90+ seconds
The passive hand tests your grip, which is determined by the strength of your hands and forearms. Having a good grip strength is important for calisthenics, climbing, lifting weights and other everyday activities.
To improve your grip strength, practice passive hangs regularly.
Should You Transition to Calisthenics?
2. Frog Stand
Beginner – 20 seconds with feet support
Intermediate – 20 seconds without feet support
Advanced – 40+ seconds without feet support
The frog stand tests your static support strength for muscles like the shoulders, chest, triceps, and the serratus anterior.
3. Side Plank
Beginner – 20 seconds with feet support from both legs
Intermediate – 20 seconds with one leg support
Advanced – 40+ seconds with one leg support
The side plank tests the often neglected obliques and abductors. Raise your body as high as possible and aim for maximum lateral flexion in your spine.
4. Squat Hold
- Beginner – 30 seconds
- Intermediate – 60 seconds
- Advanced – 90+ seconds
This bodyweight test will see how strong are your legs and glutes. “To make this test as accessible to as many people as possible, we don’t do it in a deep squat position,” Lorenz notes, that is because the deep squat tests more your mobility rather than your strength.
Related: 8 Squat Secrets EVERY Athlete Should Use to Improve Their Lift
5. Typewriter Pull-Up
- Beginner – 20 seconds high pull-up hold
- Intermediate – half typewriter
- Advanced – one full typewriter pull-up
This exercise will test the strength level of your lats, lower traps, forearms, biceps, and even your chest to some degree. To be able to do this exercise, you must be able to do 3 pull-ups, have the right technique, and have good static strength in the top position. It is easier and more joint-friendly to do this exercise on rings rather than on a bar.
How to Get a Pull-Up: Form, Progressions, Training Tips and More
6. Wall-Supported Wall Handstand Hold
- Beginner – 20 seconds pike stand for beginners
- Intermediate – 20 seconds handstand hold
- Advanced – 40+ seconds handstand hold
The last bodyweight test exercise checks your delts and upper traps. For beginners, you can do the pike stand utilising a chair while aiming for a nearly vertical position with your upper body and hands laid on the floor.
The best way to do the wall-supported wall handstand hold is with the belly facing the wall as you don’t need to have your body as close to the wall to maintain the correct form because you need to make sure your body is straight at all times.
Check down below the video from Lorenz explaining in more detail each exercise.
VIDEO – Bodyweight Test to Discover Your Strength Level
Read More: Take This Muscle IQ Test and Find Out if You Are Smarter than the Average
Image Sources
- best bodybuilding documentaries: Gorilla Freak on Unsplash
