Muscular Endurance
Assessments
Measure how long, and how many times, your muscles can keep working. From push-ups and pull-ups to plank holds and the McGill core battery, find your endurance across every major muscle group.
Bench Press · Cadenced
YMCA Bench Press Test
A cadenced bench press to failure using a fixed barbell weight. A standardized measure of upper-body muscular endurance.
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Upper Body
Push-Up Test
Count your max push-ups to gauge upper-body and core endurance. The classic no-equipment benchmark.
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Back · Bodyweight
Pull-Up Test
Test back and arm endurance with max strict pull-ups. A demanding measure of relative upper-body strength.
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Back · Bodyweight
Chin-Up Test
Max chin-ups with a supinated grip, placing more emphasis on the biceps. A close cousin of the pull-up test.
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Chest · Triceps
Dips Test
Count your max parallel-bar dips to assess chest, shoulder, and triceps endurance.
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Core Battery
McGill Endurance Battery
The full McGill protocol of flexion, extension, and side-bridge holds to assess balanced core endurance.
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Core · Isometric
Plank Test
Time your front plank hold to measure isometric core endurance. Simple, repeatable, and equipment-free.
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Core · Stability
Dead Bug Hold
An anti-extension core hold that challenges stability with the limbs extended. Scored by hold time or controlled reps.
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Core · Timed
Sit-Up Test
Count your sit-ups in 60 seconds to measure abdominal and hip-flexor endurance.
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Lower Body
Squat Test
Max bodyweight squats to assess lower-body muscular endurance. No equipment required.
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Lower Body · Isometric
Wall Sit Test
Hold a seated position against a wall as long as you can. An isometric test of quad endurance.
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