How can I assess my strength?

First of all it is very important that when you are assessing strength you have someone with you. If you are doing any type of heavy lift or any type of lifting, you want to have a spotter, so safety first. As far as it relates to basketball, one of the more common upper body strength tests is the bench press, which we usually use 185 pounds and see how many times it can be performed. Prior to doing the test, you want to warm up which may include 10 repetitions of really light weight on the bench or maybe some push-ups. Rest for a minute and then bench 135 pounds five times followed by resting for a 1 1/2 to 2 minutes. Put on the 185 pounds and see how many reps you can do. Obviously you do not want to burn yourself out on the initial warm up but it is important that you warm up! You cannot go straight into a bench press and try to get a bunch of reps without being properly warm. For lower body strength assessment, the squat can be done. Again, you want to warm up! Eight to ten reps of really light weight followed by a minute of rest, then adding about 30 pounds and doing three to five reps. Rest for a couple minutes and repeat that until you fatigue and can no longer do three to five reps. At that point, rest for a couple minutes and then put on more weight and do one repetition max which will show your strength for your squat. A more simple routine if you do not have the bench and squat around are pull-ups and push-ups. See how many you can perform in a minute or until fatigue.

To assess upper body strength, a one-rep maximum bench press test is recommended, and to assess lower body strength, a one-rep maximum leg press test is advised. Both of these are considered advanced assessments and are usually reserved for individuals trying to improve athletic performance. They are not recommended for beginners because of the potential for injury. A qualified fitness professional would be able to assist you in these assessments and make sure they are performed safely.

There are several different ways to assess a person's strength depending on your fitness level/goals. The tests below are great for people who do not have access to a gym/fitness facility. 

1. Tests for running/walking speed (called "gait speed"), measure how fast you are able to complete a certain distance. A good way to do this is to walk/run a few blocks around your neighborhood (try to avoid areas with traffic) and record how long it takes you to complete the walk/run. 
2. To test leg strength, try timing to see how long you can hold an isometric wall squat, or count how many times you are able to sit up and down without any arm assistance in a chair. 
3. Testing your balance and your risk of falling will help show how your strength is improving as well. Try standing on your right leg for as long as you can, then record your time. Do the same for your left leg. Try practice doing household chores using only one leg; example: watering the garden/grass outside (you'll match your pink flamingos!).
4. Upper body testing can be done by seeing how many push-ups you can do without stopping. Another would be to time how long you are able to hold a plank position. 

Write down all your test results and try re-testing them every 3-4 weeks to measure your improvements. 

Remember, practice makes perfect. You have to keep moving! The more you sit or lie down, the more strength and energy you will lose, and this will make for weak heart health as well. You're likely to get the best results by starting slow and making small changes. Having an exercise partner increases your chances of success. A certified personal trainer can help you safely improve your strength, speed, and balance, so you can get better at the activities you love to do! 

 

 

Most strength tests are relevant to the sport or function. There are many strength tests for different muscles. All tests must have "reliability" and "validity." Reliability would depend upon how strictly the test is conducted and the individual's level of motivation to perform the test. Validity: There are published tables to relate results to potential level of fitness and the correlation is high.

Most strength tests involve muscle endurance or the ability to perform either a certain amount of repetitions or hold a position. The Core Muscle Strength Test can be used to monitor the development of the athlete's core strength and endurance. Throughout the test the back, neck and head should be maintained in the plank position. If the athlete is unable to hold this position then the test is to be stopped and results are based on how long the plank position was held. The most common tests of strength are the pushup test for upper body and the crunch test for the abdominal area. There is also the Chin Up Test. The objective of this test is to monitor the development of the athlete's arm and shoulder muscular strength and endurance. The Bench press test is used for upper body as well and for Leg strength the Leg Press machine or squats will do it.

These tests are suitable for active individuals but not for those where the test would be contraindicated. No mater what test is is make sure the participant is warm and stretched before to avoid injuries.