BY EBENEZER SAMUEL, CSCS
You’ve been hitting the gym. You train hard. You eat right. But just how strong are you?
Every single person out there loves knowing this. A good strength test simultaneously gives you something to shoot for, while also letting you know exactly how far you’ve come. That’s why whenever some podcast host utters a new strength standard, half of social media jumps on the test.
But almost every test is limited in its own way. That’s why I like a blend of tests to truly evaluate anyone’s fitness, strength, and durability. Here are three super-simple tests I love. Combined, they give you a well-rounded feel for your gym performance. Think of taking the entire test once every two or three months. You can also “train” for each test by using it as a finisher at the end of a different workout.
TEST 1: THE SINGLE-ARM FARMER’S WALK
Peter Attia’s farmer’s carry test, which requires you to carry your bodyweight for two minutes, is a solid one. But I actually prefer the single-arm farmer’s walk, because it delivers a stiffer core challenge. Your body will want to tip to your loaded side no matter how heavy you go; you’ll need a blend of back and abdominal strength to offset that.
Work up to either marching or walking with at least 40 percent of your bodyweight for at least 90 seconds on each side. Hone your grip and ab strength for this test with single-arm farmer’s holds, grasping an even heavier weight and standing with it for 60 seconds. A pair of 100-pound SMRTFT adjustable dumbbells is a perfect training tool here.
TEST 2: MAX REPS PERFECT PUSHUPS
Your goal in this test: Do as many flawless pushups as you can, aiming to get to 30 reps. If this sounds easy, there’s a good chance you’re rushing your reps. On each of these pushup reps, lower until your chest is an inch from the ground, then pause for a full second. Drive to the top, then pause. Repeat until you’re burned out.
One underrated way to train for this test: Work pushups into a dropset with your dumbbell press work. Do, say, 3 sets of 6 to 8 reps of dumbbell presses, then immediately follow with pushups, conditioning yourself to survive the tough reps.
TEST 3: GOBLET SQUATS FOR TIME
Grab a third of your bodyweight (or more!) in dumbbell load, hold it at your chest, start a timer for one minute, and start squatting. Keep track of your reps, and aim to hit at least 20 before time is up (or chase 25 reps to qualify as elite).
This test isn’t just about quad, hamstring, and glute strength. You’re subtly testing your endurance, and you’ll rock our core more than you might expect. Squats, lunges, and RDLs will prep you for this test, and, over time, don’t be afraid to grab a heavier dumbbell and challenge yourself even more.