If you’ve ever wondered how your fitness stacks up – or you’re beginning a rehab program and want to track your progress – baseline testing is the perfect place to start.
At Logan Physio, we use a suite of functional fitness tests that assess strength, mobility, balance, endurance, and control. These tests are evidence-based and often used in both rehabilitation and performance settings to guide care and personalise exercise plans.
Here’s a breakdown of the most common tests and normative values by age and gender.
1. 30-Second Sit-To-Stand (30s STS)
What it tests: Lower body strength and functional endurance
Why it matters: This is a quick and reliable measure of your ability to rise from a seated position – a movement essential for daily activities like using the toilet or getting out of a chair.
Method: Start from a seated position at front of chair with feet flat on the ground. Stand fully with hips and knees extended and sit back to upright position as many times as you can in 30s. Feet must stay planted.
✅ Norms (men and women): 14–19 repetitions in 30 seconds
Fewer than 14 reps may indicate lower limb weakness or fatigue and could affect independence, especially as you age.
2. Single Leg Wall Sit at 90°
What it tests: Isometric strength and endurance of the quads, glutes, and core
Why it matters: Great for assessing single leg strength, especially after injury or surgery (e.g. ACL, patellofemoral pain, hip rehab).
Method: Sit against wall with knees at 90 degrees and raise one foot from floor 5cm. Hold for as long as possible.
✅ Female Norms: 35–45 seconds
✅ Male Norms: 50–75 seconds
If you struggle to maintain position, it may indicate weakness, fatigue, or poor muscular control.
3. Weight Bearing Knee to Wall (WBKTW)
What it tests: Ankle dorsiflexion mobility
Why it matters: Essential for proper gait, squatting, running ,going down stairs and reducing load on the knees and hips.
Method: Place knee and toe up against wall and while keeping your knee on the wall and heel flat to the ground move your foot back from the wall until you reach available limit. Your knee must stay on the wall and your heel must stay on the floor.
✅ Norm (men and women): 10 cm from wall to toe
Less than 10 cm may signal restricted ankle mobility, which can contribute to knee pain, poor squat form, or running injuries.
4. Neck Flexor & Extensor Endurance Tests
What they test: Deep neck flexor and extensor muscle endurance
Why it matters: These are often weak in people with neck pain, forward head posture, or poor desk ergonomics.
Method (Flexors): Lie on your back on the floor and raise your head a few cms in a neutral position and sustain position.
Method (Extensors): Lie on your tummy, with head extending forward over end of bed/table in a neutral position and sustain position.
Method (Side Flexors): Lie on your side with chin tucked and head in neutral position and maintain position. Repeat other side.
✅ Deep Neck Flexor Norms:
- Men 39-44s
- Women 29s
✅ Neck Extensor Norms:
- Times vary from 43s to 261 seconds is considered average
✅ SF Endurance (Short Form Test):
- Males: ~120 seconds
- Females: ~90 seconds
- 70% side:side ratio
Lower endurance times are associated with poor postural control and may contribute to headaches and upper back stiffness.
5. Single-Leg Balance Test
What it tests: Proprioception and neuromuscular control
Why it matters: A key test for falls risk, ankle stability, and injury recovery.
✅ Norm (men and women): Hold >10 seconds on each leg
Struggling to maintain balance may point to weakness in the foot/ankle complex or issues with vestibular or sensory input.
6. GLAD Back Muscle Endurance Tests
What they test: Isometric endurance of the spinal stabilisers
Why it matters: Low endurance in these muscles is a known factor in chronic low back pain and reduced function.
✅ Flexors (e.g. side plank position): Start on your back with knees bent. Lift head, shoulders and arms off bed with arms by side. Hold for 2 minutes*
✅ Extensors (e.g. prone hold): Start on tummy with arms by side. Lift head, chest and arms off bed. Hold for 3 minutes*
*Applies equally to both genders
Building back muscle endurance improves postural stability and reduces recurrent back pain risk.
7. 6-Minute Walk Test (6MWT)
What it tests: Aerobic endurance and cardiovascular capacity
Why it matters: Used widely in rehab and general health assessments, especially for chronic conditions.
✅ Norm (adults): 400–700 metres in 6 minutes
Distances below 400 m may indicate poor cardiorespiratory fitness or underlying health concerns.
8. Plank Hold
What it tests: Core strength and endurance
Why it matters: A strong core supports better posture, balance, and reduced load on the spine during daily tasks.
✅ Norm (men and women): Hold plank position resting on forearms, elbows and toes for 1 minute.
If you fatigue early, core weakness may be contributing to back pain or movement inefficiencies.
9. Straight Leg Raise (SLR)
What it tests: Hamstring flexibility and neural tension
Why it matters: Limited SLR range can indicate tight posterior chain muscles or neural mobility restrictions, such as sciatica.
Method: Lie on back and get someone to lift your straight leg up off bed as far as possible, keeping your knee straight and bottom on bed.
✅ Norm: 70 degrees or more
If your SLR is under 70°, you may need targeted flexibility or neural mobility work.
10. Push-Up Test
What it tests: Upper body strength and muscular endurance
Why it matters: Push-up strength reflects functional upper body capability for pushing, lifting, and bracing activities. Ensure chest comes to elbow height with each repetition.
| Age | Female Norms* | Male Norms |
| 20 – 29 | 20 – 29 reps | 35 – 44 reps |
| 30 – 39 | 10 – 19 reps | 34 – 34 reps |
| 40 – 49 | 8 – 14 reps | 20 – 29 reps |
| 50 – 59 | 5 – 10 reps | 15 – 24 reps |
| 60+ | 3 – 5 reps | 10 – 19 reps |
*Knee push-ups can be used if needed (slightly higher norms apply)
Struggling with push-ups? It may indicate upper body weakness or a need for core stability training.
Why Baseline Fitness Testing Is So Useful
Baseline testing gives you and your physiotherapist a clear picture of your current capabilities – and where improvements can be made. These tests are quick, non-invasive, and tailored to your goals, whether that’s:
- Starting or progressing rehab
- Returning to sport
- Preventing future injuries
- Benchmarking fitness improvements
They can also reveal hidden weaknesses or imbalances that aren’t obvious in day-to-day life but may lead to injury or discomfort over time.
What Happens After Testing?
After completing your baseline assessment, we’ll help you interpret your results and design a plan that builds on your strengths and addresses your challenges. You’ll leave with:
- A clear understanding of where your fitness currently sits
- Specific exercises to improve weak areas
- A re-test plan to track progress
Ready to Benchmark Your Fitness?
At Logan Physio, we help you move better, feel stronger, and live pain-free. Whether you’re recovering from an injury, getting active again, or preparing for a fitness challenge, our baseline testing will give you the clarity and direction you need.
👉 Book your appointment today and start your journey with real data and expert support.
