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How To Take the Fitness Age Challenge and Find Out How Old You Really Are

9 different drills to determine your fitness age.

If you ever wondered how old you are based on your capacity to train, then you should try and take this fitness age challenge created by the Buff Dudes.

The Buff Dudes is a YouTube channel with over 2.5 million subscribers. Despite the name of the channel, brothers Hudson and Brandon White are not your stereotypical bro-gym. They deliver clear information with a good background story while poking fun at how buffed they are.

Check down below for the details of this fitness age challenge you can do yourself.

Fitness Age Challenge Details

This test is comprised of 9 different mini-tests to test you in all of these categories:

  • Strength
  • Speed
  • Agility
  • Balance
  • Mobility
  • Coordination
  • Explosiveness
  • Endurance

The tests are:

Type of TestExercise
Total StrengthTrap Bar Farmer Walk
FlexibilitySit and Reach
Strength EndurancePush-Ups and Sit-Ups
Functional StrengthNo Hand Stand
CoordinationOne-Legged Jump Rope
MobilityOverhead Squat
Long-Form CardioOne-Mile Run
Short-Form Cardio40-Yard Dash

Related: Do This Bodyweight Test to Know Your Strength Level (Beginner, Intermediate, Advanced)

Total Strength

The goal is to walk 100 feet carrying a trap bar farm. The % of your body weight carried equals your age score.

  • 175% of bodyweight = 25 years
  • 150% of bodyweight = 35 years
  • 125% of bodyweight = 45 years
  • 100% of bodyweight = 55 years
  • <100% of bodyweight = 65 years

Flexibility

Fitness Age Challenge

For this test, you place a measuring stick on the floor and tape across its 15-inch mark Place the soles of your feet even with the 15-inch mark on the measuring stick. The furthest you can reach, the younger you are, but you are not allowed to bend your knees and you need to hold the position for a minimum of one second.

For men:

  • 19.5 inches = 25 years
  • 18.5 inches = 35 years
  • 17.5 inches = 45 years
  • 16.5 inches = 55 years
  • 15.5 inches = 65 years

For women:

  • 21.5 inches = 25 years
  • 20.5 inches = 35 years
  • 20 inches = 45 years
  • 19 inches = 55 years
  • 17.5 inches = 65 years

Strength Endurance

This test is divided into 2. The first one is the number of push-ups and the second is the number of sit-ups.

Push-up for women:

  • 20 reps = 25 years
  • 19 reps = 35 years
  • 14 reps = 45 years
  • 10 reps = 55 years
  • 10 reps = 65 years

Sit-ups for women:

  • 39 reps = 25 years
  • 30 reps = 35 years
  • 25 reps = 45 years
  • 21 reps = 55 years
  • 12 reps = 65 years

Push-ups for men:

  • 28 reps = 25 years
  • 21 reps = 35 years
  • 16 reps = 45 years
  • 12 reps = 55 years
  • 10 reps = 65 years

Sit-ups for men:

  • 44 reps = 25 years
  • 40 reps = 35 years
  • 35 reps = 45 years
  • 30 reps = 55 years
  • 24 reps = 65 years

Functional Strength

Can you get off of the ground in a seated position without using a hand or knee? That is the goal of this exercise.

  • Use nothing = 25 years
  • One hand = 35 years
  • Hand and knee = 45 years
  • Hand and 2 knees = 55 years
  • 2 hands and 2 knees = 65 years

Coordination

The goal here is to get as many consecutive jumps as you can on a jump rope using only one leg.

  • 50 jumps = 25 years
  • 45 jumps = 35 years
  • 35 jumps = 45 years
  • 25 jumps = 55 years
  • 10 jumps = 65 years

Mobility

Next in the fitness age challenge, you will test your mobility with an overhead squat.

Getting in a typical position, hold a broomstick above your head and bend your knees. How far you can bend your knees without bending your arms or moving forward too much dictates your fitness age.

  • Below parallel = 25 years
  • Parallel = 35 years
  • Slightly above parallel = 45 years
  • Quarter squat = 55 years
  • No quarter = 65 years

Long-Form Cardio

athlete runs hard during track workouts

How fast you can finish one mile determines how young you are.

For men:

  • <7:20 = 25 years
  • <7:40 = 35 years
  • <8 = 45 years
  • <8:40 = 55 years
  • >8:40 = 65 years

For women:

  • <8:45 = 25 years
  • <9:05 = 35 years
  • <9:25 = 45 years
  • <10:45 = 55 years
  • >11:45 = 65 years

Short-Form Cardio

Lastly in this fitness age challenge, you have to sprint a 40-yard dash.

For men:

  • <4:50 = 25 years
  • <5:00 = 35 years
  • <6:00 = 45 years
  • <7:00 = 55 years
  • >7:00 = 65 years

For women:

  • <5:00 = 25 minutes
  • <6:00 = 35 years
  • <7:00 = 45 years
  • <8:00 = 55 years
  • >8:00 = 65 years

In the end, add all the respective ages from the fitness age challenge and divide it by 9 and it should give you how old you are based on your fitness.

If you have any doubts or more information on the fitness age challenge, check out the Buff Dudes video below.

VIDEO – The Fitness Age Challenge

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