FIT4LIFE Quick Home Assessment
Get a snapshot of your functional fitness with this quick seven-movement test, in just 10 minutes from home.

Our bodies are incredibly capable. Shaped over millions of years, they are built to run, jump, climb, carry, explore, play and so much more.
Yet for many of us, sedentary living has become the new normal. Even basic movements become harder with each passing year, leaving our bodies weaker, less free and more prone to injury.

FIT4LIFE was created to help you reclaim a body that is strong, mobile, resilient and ready for real life. It sets clear standards for mobility, strength, cardio, balance and coordination to help you stay strong, capable and pain-free at every age.


Only perform these tests if you feel safe to do so. Never push through pain, dizziness or discomfort, and stop immediately if needed. By taking part, you accept responsibility for your own safety and results.
Are you male or female?
MOBILITY - Can you comfortably hold a deep squat?
Squat as low as you comfortably can, keeping your heels flat and your knees aligned with your toes. Hold for 30 seconds.
Why it matters
Being able to hold a deep squat reflects mobility and control through your hips, knees and ankles. It supports sitting, standing, lifting and moving comfortably close to the ground.
MOBILITY - Can you touch your toes?
Why it matters
Being able to touch your toes reflects the flexibility of your hamstrings, hips and lower back. It supports your ability to bend down, reach the floor and pick things up comfortably.
MOBILITY - Can you reach overhead?
Lie on your back with your knees bent. Reach both arms overhead towards the floor, keeping your elbows straight, ribs down and lower back gently pressed into the floor.
Why it matters
Being able to reach fully overhead reflects the mobility and control of your shoulders, shoulder blades and upper back. It helps you lift objects overhead, hang from your arms and perform athletic movements comfortably, with less strain on your shoulders and lower back.
STRENGTH - How many push-ups can you do?
Why it matters
Push-ups reflect your upper-body pushing strength and core control. They help you push yourself up from the floor, move heavy objects and support your body with confidence.
STRENGTH - How many squats can you do in one minute?
Why it matters
Repeated squats test your lower-body muscular endurance and your ability to sustain cardiovascular effort. It matters for everyday activities like climbing stairs, walking uphill, playing sports and staying active without tiring quickly.
STRENGTH - How long can you hold a plank?
Why it matters
Holding a strong plank reflects the endurance of your core, shoulders and hips. It helps stabilise your spine during lifting, carrying, running and sport, while supporting a strong, resilient back.
BALANCE - How long can you balance on one leg eyes closed?
Why it matters
Being able to stand steadily on one leg reflects your balance, coordination and control through the foot, ankle, knee and hip. Maintaining this ability helps you move confidently, react to instability and reduce your risk of falls and lower-body injuries.
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