If You Can't Do This, You're Not Fit (Even If You Look It)

Start a free two-week trial of the BWS+ App: https://bws.plus/16a Watch us test every cardio exercise for fat loss:    • Everything That Burns More Fat Than Jogging   What does healthy aging look like? How do you know if you’re aging well? Mariana is almost 60 and can still pull herself up with just three fingers. Melinda is 61 and has never touched a weight. Both faced 7 science-backed fitness tests, including the sit to stand test, alongside younger participants — each worth 1 point for baseline, 2 for advanced — to find out what age and lifestyle really do to the body. We’ll also learn how to optimize your performance on these tests for longevity’s sake. The broad jump tests lower body power, one of the first qualities to decline from ageing. Baseline: jump your own height if younger, at least half your height if over 55. Advanced is 2 meters for women and 2.5 for men. Ravin does not train at all but passed at 29. Yash passed. Melinda barely cleared the minimum. Mariana, at nearly 60, came much closer to the younger men. To improve: jumps, sprints, or kettlebell swings. Beginners start with a goblet squat. The reverse lunge tests single-leg strength and stability. Baseline is 8 reps with 25% of body weight in each hand, both sides. Advanced is 8 Bulgarian split squats with 50% for men and 30% for women. Melinda was out in less than a rep. Ravin lasted a little longer with poor form. Yash and Mariana both passed the baseline, but the advanced test split them: Yash had strength but not stability. Mariana passed. Bilateral lifts let the stronger leg quietly do more work, hiding imbalances that single-leg tests expose — gaps that tend to widen with age. Progression for healthy aging: stationary split squats, reverse lunges, Bulgarian split squats. The chin-up tests whether you’re aging well by determining if the upper body can pull its own weight. Baseline for men is 1 clean rep. Advanced is 3 weighted reps at 50% body weight for men, or 5 clean bodyweight reps for women. Ravin and Melinda both failed. Yash cleared the baseline and nearly reached the advanced mark at around two and a half reps. Mariana cleared the women's advanced range and kept going — finishing with a three-finger pull-up at nearly 60. She climbs regularly and her DXA showed around 17% body fat, exceptionally lean for her age. Path: inverted rows, band-assisted reps, lighter bands, unassisted, then weighted. The one-mile run estimates cardiovascular fitness. Baseline is under 10 minutes if younger, under 12 if over 55. Advanced is under 7 minutes and 9 minutes or less respectively. Ravin burned out early; Yash nearly hit the advanced time from a running and sports base maintained without direct cardio. Mariana was the only one to beat the advanced benchmark for her age. Low cardio fitness carries risk comparable to high blood pressure and diabetes, and declines roughly 1% per year after your mid-20s. Melinda and Ravin both had alarmingly high visceral fat on their DXA scans. Mariana had almost none. Start with challenging walking intervals, then build toward running, cycling, swimming, or sport. The wall mobility test checks the shoulders and upper back, which is often tight from sitting and poor posture. Stand a foot from a wall with glutes and upper back against it, raise arms to a goalpost position, and keep the head touching without arching the back or flaring the ribs. The problem is pressing muscles overpowering the mid and lower traps, driving upper back rounding that raises fracture and injury risk with age. Fix: over-and-backs with a band or towel, then wall slides, done daily. This can help fix rounded shoulders and other posture issues as well as neck pain and shoulder pain. The roll-down test assesses core strength through controlled repetitions. Baseline is 25, advanced is more than 50. A weak core hurts posture, balance, and back health — visible abs are a separate matter, driven mainly by body fat, roughly 15% for men and 25% for women. Most participants finished quickly. Mariana kept going and showed part of her routine, starting with a 45-pound plate. To improve core strength, the best core exercises are progressing with the roll-downs, then progress to RKC planks, ab rollouts, and weighted crunches. The sit-to-stand test is the most predictive of the group for longevity: sit on the floor and stand back up without using hands, knees, or support. In a study of roughly 2,000 adults aged 51 to 80, poor scorers were 5 to 6 times more likely to die over the following six years. Progression hip stretches for hip mobility: 90/90 hip stretch, unsupported transitions, windshield-wiper leg movements, full get-up. 0:00 - 0:38 What We're Testing 0:38 - 4:31 Test 1 4:40 - 7:55 Test 2 8:18 - 12:15 Test 3 12:21 - 17:42 Test 4 17:43 - 20:10 Test 5 20:11 - 23:15 Test 6 23:16 - 26:22 Test 7 26:23 - 26:57 How You Rank