P90X Fit Test

So you want to get in shape with P90X?

How do you know you’ll be man (or woman) enough to do one of the most difficult weight loss programs out there? P90X makes it simple by offering a free Fit Test that you can take at home before you buy P90X.

The P90X Fit Test is a series of exercises that you can do within a half hour to see if your body is ready to take on the P90X program. If you fail the Fit Test, it is recommended you start with another program that is easier to (such as Slim in 6 or the original Power 90 program)

Most people should be able to pass this test, unless they are grossly out of shape. But if you have the determination to do P90X, you can still do it even if you fail the test.

You can download the original P90X Fitness Test here (PDF). It is best to print it out because you can record everything on the print-out. We are just going to summarize the fit test for this post in our P90X series.

What You Need for the P90X Fit Test

Heart Rate Monitor – If you have one, great! It provides more accurate results, but you can check your heart rate by simply checking your pulse.

Body Fat Calipers – There are two types of body fat calipers – mechanical and digital. Typically, the digital ones are much easier to use but are not 100% accurate. You can also get your body fat measured for free at most gyms. If you are a member ask for one. If you are not, pretend you want to join the gym under the condition they check your body fat. You only need to measure it twice – before P90X and once after your 90 day cycle.

Tape Measure, Stop Watch or Timer, Towel – Everyone should have these.

Scale – If you don’t have one that is OK. You can get your weight checked once before P90X and once after. Go to a gym or your doctor’s office. It is a bad habit to check your weight every day. The longer you can delay checking your weight (once a week max), the better.

Pull-up Bar – These are fairly cheap at most sporting goods stores. The one sold on BeachBody.com is actually a pretty good one, as it allows various types of grip – which means you can hit more muscle groups but it is more expensive.

Before the Fit Test

You need a baseline reading of your heart rate before starting P90X, and throughout the program. Your heart is your engine, and knowing your heart rate gives you a good indication of your cardiovascular fitness.

Take your baseline heart rate as soon as you wake up. Don’t even get out of bed. Relax for minute, then record your heart rate. As each day passes on the P90X program, your heart rate should drop. If it goes up a few days in a row, you are either over training or getting sick.

If you do not have a monitor, you can take your pulse (on your neck or wrist) for 30 seconds. Multiply it by 2 to get your resting heart rate. If you do not pass this test, you are probably a zombie and should seek some brains to eat.

Starting the Test: Warm-Up

Before doing the Fit Test, get yourself warmed up. Stretch, then run in place, do jumping jacks, or run up and down steps. After a few minutes, you should have worked up a mild sweat and you will be good to go.

Fit Test 1 – Pull Ups

How to do a proper pull-up: Grasp the bar with your hands facing out (away from your body), and shoulder-width apart. Pull your body up until your chin reaches the bar. Do not jump up or cheat!

Pull-ups are actually one of the most difficult exercises for people to do. If you can only do half a pull-up or not even one, do not be discouraged. There are substitutes within the P90X program for pull-ups, and there is a good chance by the end of the program you will be able to do several pull-ups in a row.

P90X Minimum – 3 pulls up for males, 1 for females. (Once again, keep going with the Fit Test if you cannot do any pull-ups)

Fit Test 2 – Vertical Leap

Stand against the wall (shoulder to wall) and reach up with your hand (no tippy-toes!). Get somebody to record your height.

Then you want to stand a step away from the wall, and jump straight up – while trying to reach the highest possible point you can. Don’t run and jump. It is basically like going up for a jump ball in basketball. You can try as many times as you like to reach your highest maximum point.

Subtract that from the first height you recorded and you should have your vertical leap.

P90X Minimum – 5 inches for males, 3 inches for females.

Fit Test 3 – Push-ups

The most important thing with a push-up is to keep your back straight. If you are “snaking” around then it does not count.

Do the maximum number of push-ups you can until your body gives out.

P90X Minimum – 15 push-ups for males, 3 for females (or 15 push-ups from the knees)

Fit Test 4 – Toe Touch

This is a simple flexibility test.

Sit on your butt on the floor, legs out and together. Reach forward and try to touch your toe – without bending your knees. Measure the distance either beyond your toes, or the distance to your toes. You do not have to strain too hard. Do not attempt to give it your all just to touch your toes, especially if you are out of shape because you may injure something.

P90X Minimum – Males and females should be able to reach 6 inches from your toes.

Fit Test 5 – Wall Squat

This test isolates the strength in your leg muscles.

Lean on a wall, and work your way down until you are squatting down – back against the wall still. As soon as you get into this position, start your timer. Hold it for as long as possible. Breathe through the intital discomfort and hang in there. You will slowly slide down, and when your butt touches the floor stop your timer.

Your legs should be parallel to the floor when you begin, and your knees at a 90 degree angle.

P90X Minimum – Males and females should be able to do this for 1 minute.

Fit Test 6 – Bicep Curls

One of the core exercises for training the biceps. Choose a weight that you will feel comfortable with. This means a weight that you feel you can do several repetitions – about 10 or so. Generally, the heavier it is the better, but do use a huge weight that you can lift only a few times.

Proper form for the bicep curl means your arms are at your sides, and facing outwards. Curl the weight to your chest, and back down. This is one repetition. Do not rock back and forth, or use any other muscle besides your biceps. It is very easy to have bad form with this exercise – so focus on the contraction of your biceps only.

P90X Minimum – 10 curls with 20 lbs for males, and 10 curls of 8lbs for females.

Fit Test 7 – Ins and Outs

This exercise tests your abdominal strength. Sit on the floor with your feet in front of you and your knees bent. Your hands should be at your sides to support you.

Bring your knees towards your chest, and then extend them back out, without ever touching the floor. This is one repetition. Do it as many times as you can.

P90X Minimum – 25 reps for males and females.

Fit Test 8 – Heart Rate Maximizer

This is a test that measures your heart rate at peak and the minutes after you begin rest. Do jumping jacks for a steady 2 minutes. For the final 30 seconds, do them as fast as you can to maximize your heart rate.

You want to measure your heart rate immediately after, 1 minute after, 2 minutes after, 3 minutes after, and 4 minutes after.

There is no minimum for this exercise, but if you can complete the full 2 minutes and 30 second sprint, you are able to commit to P90X.

Final Thoughts on the P90X Fit Test

The P90X Fit Test gives you a good idea if you are healthy enough to commit to P90X. Because of the intensity of the P90X workout program, you need some sort of capability to, at the very least, perform the exercises for a minimum period of time.

Not everybody, especially those that are out-of-shape, will be able to dive head first into P90X. The first week is usually the hardest, but if you have the determination to continue, you will soon realize that your ability to do the P90X exercises increases week to week.

This entry was posted on Thursday, January 28th, 2010 at 3:02 pm and is filed under P90X. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.