How to Test Your Metrics
Accurate testing leads to better training programs. These guides explain how to properly test your strength, skills, and flexibility for reliable results.
Before You Test
- Always warm up before testing. Use 1-2 easier sets before max efforts.
- Test when you are fresh, not after a hard workout.
- Stop if you feel sharp pain. Discomfort at end-range is normal; pain is not.
- You can update your numbers anytime as you improve.
Strength Tests
Max rep tests and weighted benchmarks
Max Pull-Ups
Test your maximum strict pull-up reps in a single set.
Max Dips
Test your maximum parallel bar dip reps.
Max Push-Ups
Test your maximum strict push-up reps.
Weighted Pull-Up
Test your max added weight for a single pull-up rep.
Weighted Dip
Test your max added weight for a single dip rep.
Wall Handstand Push-Ups
Test your max wall handstand push-up reps.
Skill Tests
Progression levels and hold times
Front Lever
Determine your front lever progression level and hold time.
Planche
Determine your planche progression level and hold time.
Muscle-Up
Test your muscle-up ability on bar or rings.
L-Sit Hold
Test your L-sit hold time on floor, parallettes, or bars.
V-Sit Hold
Test your V-sit hold time and leg position.
I-Sit / Manna
Test your manna/I-sit progression and hold time.
Flexibility Tests
Range of motion assessments
Ready to Update Your Profile?
SpartanLab adapts to your progress. Update your strength and skill metrics anytime to refine your training program.