5 exercises that test a person’s strength: What they reveal about our health

Testing our strength is more than just flexing muscles; it is a means to determine how well our bodies are operating. Physical strength shows the health of our muscles, bones, and overall fitness. By attempting these five exercises, we can have a better understanding of our physical state and identify areas for growth. Following are these tests and what they say about our health!

Push-ups

Push-ups are a classic strength test. They engage your chest, shoulders, triceps, and core.
What it indicates:

– If you can do 10–20 push-ups without collapsing, your upper body strength is in good shape.
– Struggling with even a few push-ups might indicate weak upper body muscles or poor endurance.
What to do:
Start small. Do knee push-ups or wall push-ups and gradually increase your repetitions. Strength training with dumbbells or resistance bands can also help.

Plank

The plank is a simple yet effective way to measure your core strength and stability.
What it indicates:
– Holding a plank for 30–60 seconds shows a strong and stable core, crucial for posture and back health.
– If your hips sag or your back hurts during the plank, it might mean weak core muscles or poor form.
What to do:
Begin with shorter holds (10–15 seconds) and focus on proper alignment. Gradually increase the duration as your core becomes stronger.

Squat test

Squats target the thighs, glutes, and calves, making them a great test for lower body power.
What it indicates:
– Completing 20 or more bodyweight squats shows strong leg muscles and good mobility.
– Difficulty in performing squats could mean weak leg muscles or poor joint flexibility.
What to do:
Practice squats daily, even if you start with just a few. You can also try assisted squats using a chair or hold onto a wall for balance.

Dead hang

The dead hang involves hanging from a pull-up bar, testing your grip and shoulder strength.
What it indicates:
– Hanging for 30–60 seconds signals good grip strength and shoulder stability.
– Struggling to hold on may point to weak forearms or overused hands from poor posture.
What to do:
Start with short hangs and gradually increase the time. Exercises like farmer’s carries or squeezing a stress ball can also improve grip strength.

Step-ups

Step-ups test your balance, coordination, and lower body strength.
What it indicates:
– Performing 15–20 step-ups per leg with control shows strong legs and good balance.
– Struggling to stay steady or lift your leg high enough may indicate weak legs or poor coordination.
What to do:
Use a lower platform to practice and focus on slow, controlled movements. Add light weights for extra resistance as you improve.