xFit Testing

Program

I am xFit

Top 10%

As a Fitness Coach, I’m very satisfied when a client reaches the I am Fit mark ( See I am Fit Page ). From there, I typically leave it up to them to decide whether they want to continue progressing. At this stage, I recommend a fitness maintenance program, addressing any areas that may still need improvement and introducing variety to prevent overuse injuries.

Some clients choose to pursue an even higher level of fitness for personal reasons. For them, I’ve created a set of additional self-tests and raised several benchmarks from the I am Fit Program to define the I am xFit level. These tests, like the others, are simple, informative, and safe—designed for functional fitness, not athletic performance.

Where to start:

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

Movement/Flexibility Benchmarks: NOT Included in test procedures. If you are concerned about a test because of orthopedic or a medical reasons email us for an alternative at fittec@me.com.

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

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

New for 2026

* Quicker I am xFit Challenge (see form)

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 (xFit 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)