Find out now how fit you really are

Find out now how fit you really are. Whether you are in top shape is not determined by your muscle mass. It is more a matter of how much strength you have. These 5 tests reveal how strong and fit you really are

Have you always wanted to know how strong you really are? Then take our test. After these 5 exercises you will know how much power you have. It only takes 10 minutes. Plus: We’ll tell you how to get better. This is how you determine your fitness age. How to motivate yourself to exercise permanently

What does it actually mean to be fit?

There is no fixed concept. Fitness or athleticism does not mean having as many muscles as possible, but rather that they work well and efficiently together to complete movements or sporting demands without great difficulty. Fitness is therefore never just strength, but the interplay of strength, endurance, flexibility and speed.

1. Test your strength endurance

Exercise: Squat-Curl-Press combos

With this full-body combination, you increase your endurance and give yourself a performance advantage in terms of stamina. Generally speaking, sprinting for 10 seconds or a quick succession of punches in boxing – everyone should be able to do that. But what good is it to be as strong or as fast as everyone else? You want to finish every competition as a champion! Perfect this exercise, then hold out for up to 60 seconds – and leave your competitors behind. This is how you increase your endurance through strength training.

The test: Grab 2 dumbbells, weighing approximately 30 percent of your body weight, and stand shoulder-width apart. Keep your arms close to your body, palms facing each other. Push your hips back and bend your knees until your thighs are roughly horizontal to the floor. Push yourself back into a standing position, bending your arms at the same time and bringing the dumbbells to shoulder height. From the swing, stretch your arms up and return to the starting position. Repeat everything for 60 seconds. How to motivate yourself to exercise early in the morning

Evaluation
professional	more than 18 reps / min
advanced	13 to 18 reps / min.
beginners	up to 12 reps / min.

How do I get fitter? How to increase your strength endurance

Complete 2 sets with 90 seconds rest, twice a week. 16 repetitions are too hard for you in the first set? Reduce the weight and try to get closer to 20 repetitions. Once you’ve cracked 20, gradually increase the weight – the goal is 30 percent of your own body weight.

2. Test your explosiveness and upper body strength

Exercise: Push-ups with clapping

A well-trained upper body not only makes an impression on the beach, it also ensures that the next arm-wrestling contest, bench-press record or rowing record will be yours. We will now clarify how far you are from the absolute torso elite. The ideal indicator: push-ups with clapping. This exercise demands everything from you in terms of explosiveness and strength. Take the test, check your level and don’t give up – even men with bombastic upper bodies like Sylvester Stallone or Daniel Craig were once slim. This is how you can do 100 push-ups in 7 weeks .

The test: Assume a push-up position. Lower your body until your upper arms are roughly horizontal to the floor and your chest is almost touching the floor. Push off the floor powerfully and explosively, lift your hands off the floor and clap them together briefly below your chest. Your entire body continues to form a straight line. Land on both hands again, catch the weight and then go straight into the next low position. Ideally, you’ll crack the 10 mark. These are the 10 best tips for regular training

Level	Push-Up Variation
Professional	10 push-ups with claps
Advanced	5 push-ups with claps
Beginner	No claps

How do I get fitter?  How to become more explosive

First, do the push-ups with your hands on a step board. 12 to 15 repetitions, 3 sets. To build up more power, kneel about 50 centimeters away from a wall and hold a medicine ball directly in front of your chest. Fire it against it with full force and catch it straight away in the air. Guideline: 3 sets of 10 repetitions each.

Exercise 3: Squats in front of the wall

3. Test your flexibility

Exercise: Squats in front of the wall

Top athletes regularly work on their flexibility, but amateur athletes often underestimate this ability – a mistake, because the more flexible you are, the greater your range of motion in strength exercises and the less likely you are to get injured. With the help of our test, you can check the flexibility of your ankles, hips and upper back. The best exercises for more flexibility .

The test : Stand in front of a wall with your feet shoulder-width apart, your toes slightly turned outwards, your toes about 5 centimeters in front of the wall. Look forward, your back straight. From this position, try to lower your body as far as possible – without touching the wall, of course. Professionals go as low as their thighs are horizontal. If you fall over, you’re out! And: Your feet are flat on the floor throughout the exercise.

Level	Squat Type

How do I get fitter?  How to become more flexible

Lie on your back on the floor with a foam roller directly below your shoulder blades. Put your feet up, clasp your hands behind your head, keep your torso straight. Now roll backwards until the roller reaches the middle of your back, then back – 3 times a week, your back will thank you. To do something good for your ankles and calves, go into a lunge. Right foot in front, around 15 centimeters from a wall. Lift your left heel and bring your right knee as close to the wall as possible, hold briefly and go back. After 10 repetitions, switch sides.

Exercise 4: Deadlift with maximum weight

4. Test your leg muscle strength

Exercise: Deadlift with maximum weight

This exercise focuses on the muscles from the buttocks to the back of the thigh. But the core, back and shoulders also need to be worked – the large number of muscles involved makes this classic an absolute full-body grenade. And even if these muscles are not at the top of the visual scale, they are essential for your basic fitness. Do you want explosive shooting power or maximum fat burning? Then grab the barbell and aim for the following goal: you should be able to do your own body weight times 1.75 when doing deadlifts. The best exercises for leg day

The test : Load a barbell with your maximum weight, which means: With this load, you can do exactly one clean repetition. The bar is directly in front of your shins, bend your knees and hips and grasp it with an overhand grip that is about shoulder-width apart. The lower back is straight, the buttocks are as tense as possible. Push your torso backwards and your hips forwards. Stand up straight with the barbell as close to your shins as possible and avoid hunching your back.

Level	Calculation
Professional	Body weight × 1.75
Advanced	Body weight × 1.5
Beginner	Body weight

How do I get fitter?  This is how you get stronger legs

Start with a weight that you can lift for 3 sets of 5 reps. This will improve your posture and build strength. Once you can easily do 2 extra reps in the last set, increase the weight. Repeat the strength test every 2 to 3 months.

Exercise 5: Forearm plank

5. Test your core strength

Exercise: Forearm plank

A well-trained core makes you stronger all around – whether you have to lug heavy crates of drinks up to the 5th floor or want to set new squat records. A strong core helps you to optimally use your strength and provides significantly more stability. Athletes in particular who have to prove themselves in duels time and again benefit from a well-developed core. Here are even more exercises for more muscles without you having to move .

The test : Get into the push-up position! Instead of using your palms, use your forearms to support yourself. Make sure that your body forms a straight line from your shoulders to your feet. Tense your core as much as possible and hold the position for as long as possible. As soon as your hips sink or your knees touch the floor, stop the time.

Level	Duration
Professional	More than 3 minutes
Advanced	Up to 3 minutes
Beginner	Up to 1 minute

How do I get fitter?  How to become more stable

You didn’t really last long in our test? No problem! With the following 3 exercises you can double your core score in just a few weeks.

• Tennis ball tuning: Get into the push-up position at a distance of 1 meter from the wall. Grab a tennis ball with your right hand and throw it against the wall. Catch the ball again straight away, repeat 15 times. Switch arms, throw 15 more times, pause briefly. Do another set with each arm.
• Plank push: Forearm plank with a weight plate between your hands. Push the weight forward as far as possible with one hand and then pull it back again. 2 sets of 10 repetitions per arm.
• Ball balance: Get into a forearm support position and place your arms on a Swiss ball. Make 10 small circles with your elbows to the right, then 10 to the left. Do 40 repetitions twice in total.

Our 5 tests will tell you how fit and strong you really are. And you’ll finally know where your strengths and weaknesses lie. Work on them! In addition to fitness, you should also always check your health-related physical data such as blood pressure or body fat percentage .