You climb 3 flights of stairs at a normal pace. How do you feel at the top?

I need to stop and catch my breath

Quite out of breath — talking is hard for a moment

Slightly breathless, but I can chat right away

Totally fine — I could keep going

Can you hold a deep squat (hips below knees) with your heels flat on the floor?

Only briefly, and my heels lift

Yes, comfortably for 30+ seconds

Measure your waist at the navel. How does it compare to half your height?

Clearly more than half my height

How has your body weight changed over the past year?

Gained or lost a lot without meaning to

How would you rate your everyday posture and energy — sitting tall, standing straight, feeling springy?

Poor — I slouch and often feel drained

On a typical day, how many hours do you spend sitting?

Less than 5 hours — I move around often

How consistent has your exercise routine been over the past 3 months?

Occasional bursts, then long breaks

Which of these is closest to you right now?

Already working with a coach or trainer

Coming back after a long break, injury or illness

I'm a coach or trainer, checking this out for my clients

Part of a team or group that was asked to take this

Fitness Level Assessment: How Fit Are You Really?

Get your personal fitness score in under 5 minutes — no equipment needed.

Answer 15 quick questions and get a radar-chart report across 5 key areas: cardio endurance, muscular strength, flexibility, body composition and lifestyle. You'll see exactly where you're strong — and what to train next.

A short final page asks who you're training with, how much time you really have, and the one thing you'd change. It doesn't affect your score — it's there so a coach reading your report knows where to start.

This is a self-report screening tool, not a medical assessment. If you have a heart condition, are pregnant, or get chest pain or dizziness during exertion, speak to a doctor before starting or changing a training programme.

Athlete training with battle ropes outdoors