Core strength is a great indicator of fitness age because it demonstrates how well your body supports itself through daily movements. The core contributes to the stability of the lower back, pelvis, and spine, promoting proper posture and reducing strain. Therefore, we’ve compiled five essential core strength tests that reveal your true fitness age.

“Individuals with good core strength often possess better balance and coordination, which are crucial for maintaining independence as you age,” states Denise Chakoian, a Rhode Island certified fitness trainer and owner of Core Cycle and Fitness LaGree. “Weakness in this area becomes apparent during simple activities, like standing up from a chair or climbing stairs. Core endurance aids in protecting joints by ensuring aligned movements and minimizing stress on them. As many sports and exercises rely on a stable core, core strength frequently predicts overall physical ability.”

5 Core Strength Tests That Show Your Real Fitness Age

Plank Hold Test

1. Assume a forearm plank: Place your forearms on the ground, elbows under your shoulders and arms parallel to your body, shoulder-width apart.
2. Keep your body straight from head to heels.
3. Activate your core, legs, and glutes.
4. Hold the plank for 60 to 90 seconds with solid form. A fit core typically lasts 90 seconds or more, while struggling before 30 seconds is a sign of weakness.

If Your Body Can Handle These 6 Tests, You’re Aging Like a Pro

Sit-to-Stand Test

1. Begin seated at a chair without arm rests, feet flat on the floor.
2. Stand up and sit back down repeatedly for 30 seconds.
3. Complete 10 sit-to-stands in a row without using your hands. Needing your hands is a telltale sign of weak core and hip support.

3 Daily Movements That Keep Your Body 10 Years Younger After 44

Leg Lowering Test

1. Lie flat on your back, legs raised to 90 degrees.
2. Slowly lower them toward the ground, keeping your lower back pressed down.
3. Lower both legs to ~45 degrees while keeping your back flat. If your back arches early on, this signals your deep core muscles aren’t strong enough.

5 Easy Bodyweight Tests That Show Your Real Fitness After 45

Side Plank Hold

1. Sit side facing, placing one hand on the floor under your shoulder.
2. Extend your legs and stack your feet.
3. Lift your hips off the floor and activate your core.
4. Hold the plank for at least 30 seconds per side without dipping your hips. A big difference in time between each side, or less than 20 to 30-second hold time per side signals oblique instability.

Balance Reach Test

1. Begin standing on one leg.
2. Reach your opposite arm forward, then to the side, and then back.
3. Perform the test on one leg smoothly in all directions without losing stability. Losing your balance or wobbling a lot signals poor core stabilization.

Alexa Mellardo