You can test different parts of your body to test your muscle endurance. Most endurance tests use your body weight as resistance. Learn how to test for muscular endurance.
Sit-up test
The military is using this test and many physical education programs. It is an easy movement to learn, and most people have the stomach strength to complete more than a few repetitions. Men and women doing 53 sit-ups are considered the beginner level for abdominal muscle endurance.
Bend your knees and flatten your feet lying on your back. Let a partner keep your feet to the ground. Fold your arms over your chest and sit up, bringing your chest as close to your knees as possible.
To understand how much endurance your abdominal muscles have, continue until you are completely exhausted.
Partial curl-up test
Curl-up is an abdominal endurance test. The sit-up allows you to use the hip flexors to help with the movement while the curls isolate the abdomen.
Your position should be as if you were doing a sit-up. Place your arms flat on the floor, now against your feet.
Exhale, push your lower back into the ground and curl your head and shoulders up from the ground. Reach out your hands, keeping them flat on the ground, until your middle finger hits the other strip of tape. Then lie down again. Repeat to the point of exhaustion. Twenty-five repetitions in one minute are considered excellent.
Push-up test
Do these muscle endurance tests for the chest, shoulders, and triceps. If you feel safe, perform this test with your feet as the focal point. But if push-ups are not easy for you, do the test from the knees.
In the Army, male recruits from 17 to 21 must do at least 35 push-ups in two minutes. Women of the same age must do 13. The requirements for both sexes decrease as the recruits get older.
Start in an upper push-up position with your elbows straight and your knees or feet on the floor. Lower yourself until your chin touches the ground. Then push back up to the top. It counts as one repetition. Continue to the point of exhaustion and count the number of repetitions.
Bosco repetitive jump test
The larger muscles in the lower body, quadriceps, hamstrings, and gluteal muscles, are more demanding to test. You will realize the difference after completing the Bosco Repetitive Jump Test.
You are standing with your hands on your hips. For one minute, you will hold your hands on your hips and jump as many times as possible. Squat until your knees are at a 90-degree angle, and jump as high as you can each repetition.
Wall squat test
This test requires you to hold a position for as long as possible. Try to drive away and imagine that you are in a happy place as your legs slowly get tired. This test target the quadriceps muscles at the top of the thigh.
Start by standing and leaning against a slippery wall. Push down the wall and walk your feet forward until your knees are at a 90-degree angle. Keep your back flat against the wall.
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