Tests are useful to provide objective feedback on your strength level. By performing an exercise in the exact same conditions before and after a training program, you can track how much you have improved. Your score will also indicate your current training level (beginner, intermediate, advanced) and provide you with guidance on which programs to follow later on. I’ll be using two tests in this program to test your upper-body strength.
Chin above the bar test
Make sure you perform this test at the beginning of the workout when you feel fresh. You’ll test how long you can keep your chin above the bar with an overhand grip. Your chin can’t touch the bar – and stop once you drop!
Female
| Beginner | Intermediate | Advanced |
| <5 sec | 6-15 sec | 16-30 sec |
Male
| Beginner | Intermediate | Advanced |
| <5 sec | 5-30 sec | 10 sec (1-arm) |
REST FOR 5MINS, THEN PERFORM THE PUSH-UP TEST
Push-up test
The push-up test is great to measure the strength of your triceps, shoulders and chest. Keep your body in a straight line, descend all the way to the floor, and return back to the starting position with arms fully extended. Partial reps don’t count!
Female
| Beginner | Intermediate | Advanced |
| <5 | 6-15 | 16+ |
Male
| Beginner | Intermediate | Advanced |
| <10 | 11-50 | 50+ |
Rest for five minutes after you have completed the test and you are ready to begin workout one. Don’t worry about your scores – we just wanted to objectively identify your starting point so you can see exactly how much you improved at the end of the program.
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