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DA Fitness — Unleash Your Power DA FITNESS

DA Fitness presents

What's your fitness score?

Think you're fit? Let's put it to the test.

Fitness tests
5
Seconds
30
Max points
1,000
Start my fitness test
  • Free to try
  • Track your progress
  • Challenge your friends

A free challenge for every level

Five simple bodyweight tests. Enter your best recent result for each, and get an instant score out of 1,000, your points in every test, your strongest area and what to work on next. Beginner or regular, everyone scores points.

See the leaderboard

The tests

Five tests, up to 200 points each

Each test checks a different part of your fitness: upper-body strength, core, pulling strength, conditioning and leg endurance. Clear instructions come with every step.

  1. Max push-ups: demonstration 1

    Max push-ups

    reps

    Count only full reps with good form, in one continuous set. Stop when your form starts to break down.

  2. Max plank hold: demonstration 2

    Max plank hold

    seconds

    Time the hold in seconds. Stop the clock as soon as your hips sag or lift.

  3. Max chin-ups: demonstration 3

    Max chin-ups

    reps

    Count reps where your chin clears the bar from a dead hang, with no swinging or kipping. No bar to hand? Enter 0 for now and retest later.

  4. Burpees in 60s: demonstration 4

    Burpees in 60s

    reps / 60s

    Start a 60-second timer and count every full rep you complete before it ends.

  5. Max wall sit hold: demonstration 5

    Max wall sit hold

    seconds

    Time the hold in seconds. Stop the clock as soon as your thighs rise above parallel or your form slips, or earlier if your knees feel uncomfortable.

How scoring works

Every result in each test earns points

Add up your five scores for a total out of 1,000.

  • Max push-ups

    Full marks: 50 reps (women 30) = 200 points

  • Max plank hold

    Full marks: 240 seconds (4:00 min) = 200 points

  • Max chin-ups

    Full marks: 20 reps (women 12) = 200 points

  • Burpees in 60s

    Full marks: 30 reps / 60s = 200 points

  • Max wall sit hold

    Full marks: 180 seconds (3:00 min) = 200 points

Your overall category

  1. Fitness Starter 0-399
  2. Fitness Builder 400-599
  3. Elite Performer 600-799
  4. Beast Mode 800-999
  5. DA Fitness Legend 1,000

These are game categories to make training fun, not medical classifications.

Every rep and every second counts: points = 200 × your age-adjusted result / full-marks target, up to 200 per test.

Age curve

Age curve: capacity by age, peak 23–28 0% 25% 50% 75% 100% 12 20 30 40 50 60 70 80 90 Age Peak 23–28 12: 70% of peak, counts as ×1.43 15: 82% of peak, counts as ×1.22 18: 90% of peak, counts as ×1.11 20: 95% of peak, counts as ×1.05 23: 100% of peak, counts as ×1.00 28: 100% of peak, counts as ×1.00 35: 90% of peak, counts as ×1.11 42: 80% of peak, counts as ×1.25 49: 70% of peak, counts as ×1.43 56: 60% of peak, counts as ×1.67 63: 50% of peak, counts as ×2.00 70: 40% of peak, counts as ×2.50 77: 30% of peak, counts as ×3.33 84: 20% of peak, counts as ×5.00 90: 11% of peak, counts as ×9.09
12
counts as ×1.43
15
counts as ×1.22
18
counts as ×1.11
20
counts as ×1.05
23
counts as ×1.00
28
counts as ×1.00
35
counts as ×1.11
42
counts as ×1.25
49
counts as ×1.43
56
counts as ×1.67
63
counts as ×2.00
70
counts as ×2.50
77
counts as ×3.33
84
counts as ×5.00
90
counts as ×9.09

Safety first

Before you start: train safe

This is a fun benchmark, not a test of how hard you can push. Good form matters more than a big number.

  • Enter your best recent result with good form. You don't need to push to exhaustion today: if you already know a recent number, use that.
  • Warm up for 5-10 minutes first with easy movement and a few practice reps.
  • Rest for a few minutes between tests, or spread them over different days.
  • Stop straight away if you feel pain, dizziness or unusual shortness of breath.
  • If you are pregnant, injured, recovering from surgery, or have a heart, blood-pressure or joint condition, check with your doctor before trying these tests.
  • Can't do a test safely? Skip it and enter 0: you still score points.

Ready to find your score?

It is free, and you can retake it any time to track your progress.

Start Free Fitness Test

DA Fitness Score 1000 is a fun, self-reported fitness benchmark. It is not a medical assessment and does not give medical advice. The full-marks targets and the age curve are provisional game values; check with a doctor before starting a new exercise routine if you have any health concerns.