The 9 Real Ways to Measure Fitness – Not Just How You Look

Fitness isn’t just one thing.
It’s not about a number on a scale, or how much you sweat.
It’s about how your body performs – and how good you feel doing it.

Whether you're 17 or 70, you can build real, measurable fitness.
And if you're training at CaliUnity – or thinking about it – here's how we track and test progress that actually matters.

1 – Skill & Technique

This is about how you move – not just how hard.
Can you control your body? Do your movements feel smooth, efficient, balanced?

Think:

• Hand-eye coordination

• Balance

• Body awareness

• Clean form

Test it: Try slow, controlled movements. Film your squats. Do wall drills or balance holds. Golf, cricket, even catching drills can help here – especially for older adults.

2 – Speed

Speed = how quickly your body can move from A to B.
It’s short bursts of effort – from footwork to sprinting.

Test it:

• Jump squats

• Lateral bounds

• Skipping

• Sprint intervals

• Or just time how fast you react

Speed training helps with reaction time, brain-body connection, and aging. Everyone benefits from it.

3 – Power

Power is speed + strength.
Think: explosive push-ups, jump squats, fast pulls.

Test it:

• Box jumps

• Clap push-ups

• Controlled, fast reps

For older members, you can reduce impact but still train explosiveness – even a powerful stand from a squat counts.

4 – Strength / Force

This is raw strength. Not how long you can go – just how much force your body can produce.

Test it:

• 1-rep push-up depth

• Ring holds

• Static hangs

• Wall sits or horse stance

• For gym-goers: loaded squats or deadlifts

No matter your age, it’s about safe testing – and building patterns first.

5 – Muscle Hypertrophy (Size)

This is muscle building – changing your shape, supporting your joints, and building body armour.

Test it:

• Time under tension (TUT)

• Last 2 reps should feel like a grind

• Use 30–40 seconds per set

You can build muscle with just bodyweight – if you control the movement, feel the burn, and progressively overload.

6 – Muscular Endurance

How long can your muscles go before tapping out?

Test it:

• Max rep push-ups

• Max squats in a minute

• Plank holds

• Ring rows to failure

Set a benchmark. Try again in a month. Watch it go up.

7 – Anaerobic Capacity

Short bursts. Max effort. Heart pounding.

This is your sprint system – where your body works without relying on oxygen.

Test it:

• 20-second sprint circuits

• HIIT rounds

• Burpee challenges

• Fast shuttle runs

Great for improving circulation, metabolism, and short-term endurance.

8 – Maximal Aerobic Capacity (VO2 Max)

This is your oxygen system – training your breath, lungs, and energy regulation over longer but intense efforts.

Test it:

• 12-minute run test

• Rowing

• Fast-paced bodyweight circuits

The goal? Breathe better. Recover faster. Move longer.

9 – Long-Duration Training

This is classic endurance – going long, going steady, and pacing like a pro.

Test it:

• 5K run, walk, or cycle

• Long hikes

• Swim distances

• Time-on-feet training (without breaks)

Start slow, build it up, and shave time off week by week.

The Bottom Line?

Real fitness is about range.
You don’t need to “specialise” – you just need to track smart.
Build consistency, test occasionally, and let your body tell the story.

“Supportive, open, collaborative environment. Great mix of strength and flexibility training. So fun.”
— Dan, 5-star Google Review ⭐️⭐️⭐️⭐️⭐️

👉 Fill out the intake form to see if CaliUnity is a good fit for you.