Health is wealth for coach Jeff Cavaliere. On Feb. 19, 2026, he broke down seven strength tests to determine how fit you are, regardless of age or gender.
Cavaliere has offered fans fitness advice for years. Whether it’s mastering nutrition or dialing in exercise selection, his knowledge is rooted in science. He hasn’t just been a helping hand for average gym-goers; Cavaliere has sculpted top-tier athletes. He was the Head Physical Therapist and Assistant Strength & Conditioning Coach for the New York Mets from 2006 through 2008.
Mobility and strength are hallmarks of longevity. This led Cavaliere to lay out how to truly discover your fitness level. Best of all, most of these tests can be performed in the comfort of your home and don’t require substantial time.
Jeff Cavaliere’s 7 Tests to Determine Your Fitness Level (For Men & Women)
- Pull-Ups
- Push-Ups
- Bar Hang
- Side Plank
- Wall Sit
- The Old Man Test
- Wall Splat Test
Pull-Ups
For men, Cavaliere shared that 15 pull-ups is the number to hit. He believes a solid strength marker for women is seven reps.
“Pull-ups, it’s going to be 15 for a man. Of course, strict form, not these kipping bullshit things,” he shared. “15 of them unbroken. It will go down a bit [as you age], but you should still be doing 7-10 in your 70s.”
“For women, seven pull-ups.”
Push-Ups
He wants to see 40 unbroken hand-release push-ups for men, whereas he noted that 30 is suitable for women.
“40 unbroken hand-release push-ups for men,” he said. “Full range of motion, you have to ensure you’re going all the way down. For women, that would be 30. Again, going down slightly as you age.”
Bar Hang
The bar hang is deceptively tough. Cavaliere set the benchmark at two minutes for men and a minute and 15 seconds for women.
“It’s another great test. It tests your thoracic mobility, your grip strength, and your core strength. I want to see two minutes on a hang for men and about a minute and 15 for women.”
Side Plank
The side plank also made his list, and he said a 30-second hold is sufficient here.
“You have to do it with your leg raised. I bet you even people who have really strong legs are going to have a hard time holding this for 30 seconds, but that’s what I like to see.”
Wall Sit
He uses the wall sit to test stability and knee health.
“If you’re going to do a wall sit, lift one leg off the ground, and do these single-leg wall sits. It tests a lot more stability through the hip and the ankle, and it actually has repercussions for how healthy your knee stays. I want to see that being done for 30 seconds, each leg also, men and women.”
The Old Man Test
Simply trying to put on your shoes one-legged is a humbling fitness test that’s worth improving.
“Can you just simply put your socks and shoes on one leg at a time, with that foot in the air the entire time you’re putting on the sock and tying the shoe and putting it back down. That’s a lot harder than people think it is, but it is a good test of balance, stability, and the old age factor kicking in.”
Wall Splat Test
Lastly, Cavaliere pointed to the wall splat test, which challenges mobility and lower body strength.
“You try to get as close as you can, even just an inch or so away from the wall with your feet. Put your hands up overhead but off the wall. You try to sink down into an ass-to-grass squat, as low as you can get. And, of course, return back to standing without falling over or losing your balance,” he explained. “Your mobility is definitely going to be put to the test.”
If you came up short on some of these tests, Cavaliere has training advice to get you closer to your goals. He recently broke down five dynamic stretches to practice each morning to feel younger. With consistency, these can help improve strength, mobility, and quality of life.
Cavaliere believes these markers are telltale signs of how someone is handling age. He is confident that these seven assessments can accurately measure fitness levels.
RELATED: Jeff Cavaliere Explains How to Build Bigger Legs Pain-Free Without Traditional Squats
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