Start here
Five steps, about forty minutes, and you will know where you stand.
Nobody ever tells you how you are doing. You get told to move more, or handed a programme written for a twenty-five year old. This is the version that answers the actual question.
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01
Print the card
All eleven tests and all forty-four thresholds on one page. Free, no email, no signup. Take it with you.
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02
Test yourself in one session
About forty minutes, rested, not at the end of a workout. Strength first, mobility and balance last. Film every test, because the camera is the only honest judge of form and you will disagree with it.
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03
Find your rung, then find your worst test
Your level is the lowest rung you hold across all eleven. That worst test is not a weakness to hide, it is the thing that will move your whole score when you train it.
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04
Buy only what that test needs
Nine of the eleven need nothing but a floor. Do not kit out a garage before you know which two tests you are actually short on.
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05
Retest in eight weeks
Not weekly. Weekly you are measuring noise, sleep and coffee. Eight weeks is long enough for the number to mean something.
The honest bit
This is not trainer advice.
Nobody here is a trainer or a physiotherapist. The thresholds come from doing this, filming it, and comparing notes with men who are doing the same. Five hundred push-ups a morning and no comfortable deep squat is a completely normal combination, and both of those get tested here.
Start a rung below where you think you belong. The kettlebell swing and the loaded carry are the two that punish ego fastest.
The channel
Watch a test before you attempt it.
Every one of the eleven gets its own video: what each rung looks like, the two mistakes everybody makes, and whether the gear is worth it or whether the floor will do.