As a Fitness Coach, I encourage my clients to first achieve the “I Am

Healthy Fit” standard before striving for higher wellness goals (See I am Healthy Fit). Once you've reached that benchmark, you may be ready to pursue the “I Am Fit” level. But what does being "fit" actually mean?

Many people have extreme or unclear ideas about fitness. In reality,

fitness professionals typically define it through five key components:

Body composition

Flexibility

Muscular endurance

Muscular strength

Cardiorespiratory ability

To consider yourself “Fit”, aim for above-average performance on each of these component tests. These are self-tests—not athletic or competition-level performance measures. They're designed to be safe, practical, and informative.

If you're over 59, please see the I am Silver Fit page.

Where to start

Fit Table: See all tests and passing values at this table (Fit Table). Aim to reach each of these markers so you can confidently say, “I am fit.”

Test Instructions: Movement/Flexibility Benchmarks (Mobility Table). NOT Included in Fit Table.

New for 2026 Quicker I am Fit Challenge (see form)

Do not do this program unless you agree to the waiver (see waiver) and

answered No to all PAR Q questions (see PAR Q).

How to read the Table and Score Yourself

If you achieve all the marks in the Table or close to it you are truly Fit.

It’s really easy! Just follow these steps:

• Find Your Test in the Table (Fit Table): Look at the chart and locate the test you want to try.

• Check Your Score: Under your age and gender, you’ll see the target score. For many tests, this is measured in reps. If you achieve or exceed this number, you’ve met the mark.

• Resistance Exercises: Some tests use a percentage of your body weight. You’ll typically perform 5 or 10 reps, and if you hit the target, you’ve succeeded.

• Aerobic Test: You can choose a submaximal or maximal test depending on how hard you want to push yourself. Achieve the MET value (measure of exercise intensity) you’ve reached the Fit goal. (see how to do Aerobic Test here)

• Mobility Tests: Follow our easy-to-use list of mobility tests to see where you stand. (Mobility Table)