The Fit for life test
The Ultimate Fitness Benchmark for Longevity
The Fit for Life Test measures the five pillars of fitness for longevity: strength, endurance, work capacity, power, and stability — through ten evidence-based assessments.
Each test is worth 10 points (some are 2 part-tests, each worth 5 points).
Meeting the Crew Fitness Standard means that you are capable and independent, ready to face the demands of life. You have achieved baseline fitness for life and your health markers likely reflect that. On the FIT FOR LIFE test, you earn 5 points on each assessment for meeting the Crew Fitness standard.
Meeting the Fit for Life Standard means that you have reached the top 5% in this metric and you have optimized your fitness for LONGEVITY, meaning you are positioning yourself now to live an exceptional life in your 70s and beyond. The Fit For Life Standards were set to be the GOLD STANDARD for optimal longevity, and they take years of training to achieve. Meeting the Fit For Life Standard earns 10 points on each test (or 5 points on the 2-part tests).
All standards below apply to adults ages 25–39, and degrade by 5% per decade beginning at age 40. Score sheet tables will be provided for each test.
Interested in taking the test, but not sure about personal coaching? We can make that happen. You will need two 45-minute sessions with one of our coaches to complete the assessment.
THE FIT FOR LIFE TEST
TEST 1: Raw Strength
3-Rep Deadlift
Tests posterior-chain strength, grip power, and total-body resilience
TEST 2: Lower-Body Strength
5-Rep Back Squat
Measures leg strength, hip/knee stability, and daily movement capability
TEST 3: Upper-Body Pull
Pull-Ups or Lat Pull-Down
Evaluates upper-back strength, posture, and lean-mass retention
test 4: Upper-Body Function
1-Rep Shoulder Press (5 pts) + 50m Farmer Carry (5 pts)
Tests real-world load capacity, shoulder stability, and grip endurance
4a) Shoulder Press: single rep barbell shoulder press, feet planted
4b) Farmer Carry: 50m unbroken carrying dumbbells
TEST 5: Aerobic Endurance: Choice of 5K Run or 10K Ride
Tests cardiovascular capacity and mitochondrial efficiency
TEST 6: Power
Jump (5 pts) + Sprint (5 pts)
Measures explosive force and short-term anaerobic power
5a) Jump: choice of either vertical or broad jump
5b) Sprint: choice of either 500m ROW or 1000m RIDE on Concept2 machines
test 7: Reaction & Agility
4-Cone Cognitive Test
Tests coordination, reaction speed, brain+body connection, and cognitive agility under fatigue
Setup:
4 cones in a 10×10 ft square. Label cones 1, 2, 3, 4.
Athlete moves to the cone, taps it, and returns fully to center before next cue
Scoring: Total correct touches in 60 seconds.
TEST 8: Core Stability
Pallof Press Hold (5 pts) + Plank Hold (5 pts)
Tests anti-rotation control, spinal endurance, and trunk stability
8a) Pallof Press Hold (5 points): Half-kneeling 24″ from anchor @ 20/15 band tension
8b) Plank Hold (5 points): Forearm plank
TEST 9: Mobility + Balance
Sitting-Rising Test (5 pts) + Single-Leg Stand (5 pts)
Assesses range, coordination, proprioception, and fall-risk resilience
9a) SRT :30 (5 points): Sit and stand from floor without hands or knees as many times as possible in :30
9b) Single-Leg Stand: Eyes closed single-leg hold. Test both sides.
TEST 10: Work Capacity
“Fit for Life 10”
Integrates strength + endurance to measure total functional output
AMRAP10:
250m/200m ROW
10 DB Step-Ups (40/25#, 24/20” box)
10 Burpees