You hit thegymregularly but aren’t seeing results?
Our self-test will help you pinpoint your better-body roadblock.
“But revealing weaknesses, then improving on them, is the secret to changing your shape.”
), for an eye-opening assessment.
It evaluates the three traits of true fitness: endurance, strength and body mobility.
See how you rate, and use our expert tips to make your workout work for you.
Then forget about retinas.
Everyone will be scanning your ridiculously fit body!
Wobbling is a tip-off that your balance and flexibility need fixing!
Fall short in any of these critical areas and you’re more prone to injury, Harris says.
It’s pretty tough to sculpt yourdream bodyfrom the sidelines!
SquatThisbuttand thigh toner is a helpful indicator of lower-body mobility, Harris says.
Too-tight hamstrings, hips and ankles will be quickly revealed.
Test yourself.Stand with feet hip-width apart, hands behind head, elbows out.
Squat as low as you might, knees over ankles, toes forward, back flat.
Pause, rate form in a mirror, and record result.
= GoodKnees are barely bent, and body is shaky.
= FairCan’t perform the move without toppling or pain = Poor
Get fitter!Try hip-opening low lunges.
Take a big step forward on right foot and bend knee to a 90-degree angle.
Drop back knee to floor.
Hold 30 seconds; switch sides.
Core CapacityA strong midsection helps you balance and provides key power for pretty much every activity.
Extend right arm in front of you and right leg behind you.
Repeat on opposite side.
Record your result, averaging your form for both sides.
To rate yours, the best tests focus on recovery time.
The more quickly you recover, the fitter you are," Harris explains.
Endurance checkChoose any form of cardio to do the six-minute test below.
When your heart slows to this pace, your body has fully recovered.
But go too light and you’re cheating your body out of buildingmetabolism-maximizing lean muscle.
Leg PressFind a weight you might lift only 10 times.
Push plate away from body.
Multiply your result by 100 to turn it into a percentage, then compare it with the chart below.
Bench PressThis is yourupper-body strengthtest.
Use trial and error to find a weight you’re able to lift only 10 times.
Lift bar off rack (use a spotter!
Multiply the result by 100 to get a percentage, and check it against the chart.
