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Core Strength Test

Pass This Core Test

Many people who find themselves starting up a workout program after an extended break make the mistake of overestimating their current fitness level. Three years ago, they could bench 300, so they should easily be able to bench 225 fresh out of the blocks. A year ago, they could do 1,000 sit-ups per day, so surely they should be able to grind out 100 straight right now. Of course, these are cases of egos begging for injuries. An even greater percentage of the population may “exercise” regularly but not realize that the results aren’t equating to demonstrative strength gains. Then there is another segment of the population – reasonably fit and/or on the right track – who simply wants to know how they measure up. They want to compare to a standard.

Fortunately for all of these people, Sports Coach Brian Mackenzie created a simple test to determine current core strength as well as gauge progress over time. It will easily and quickly inject reality into the fantasy world of the prodigal son and daughter returning from the lands of Couch Potato, Injury, and Busyness. It will show the faithful exerciser that a program tweak is in order if necessary. It provides a standard to assess core fitness.

For this test, you will need a flat surface, a mat for cushioning, and a watch or clock with a second counter. To conduct the test, do the following:

1. If you are testing yourself, position the watch or clock where you can easily see it.
2. Start in the plank position with your feet approximately shoulder-width apart, and hold for 60 seconds.
3. Lift your right arm off the ground, and hold for 15 seconds.
4. Return your right arm to the ground, lift your left arm off the ground, and hold for another 15 seconds.
5. Return your left arm to the ground, lift your right leg off the ground, and hold for 15 seconds.
6. Return your right leg to the ground, lift your left leg off the ground, and hold for 15 seconds.
7. Lift your left leg and right arm off the ground, and hold for 15 seconds.
8. Return to the original position, lift the opposite extremities, and hold for 15 seconds.
9. Return to the plank position, and hold for another 30 seconds.

If you complete all nine steps fully, you have good core strength. Anything short of that means your core strength needs improvement

It’s as simple as that. To increase your core strength and/or gauge your progress, you can perform this test three or five times per week. The nice thing abou the test is that it does not just measure strength; it actually increases it when done multiple times.

Enjoy!