Smash any fitness test you take by training like an athlete
Apparently, this ultimate fitness test is something you should be able to do at least once if you want to live a long healthy life. After you see it and more importantly try it, you may think differently. You see, if this is the best test of fitness, then we’ve got to start seriously raising our standards. Too often these days the physical readiness exams and tests of fitness that are laid at our feet to supposedly determine how ready we are to tackle life’s challenges are lackluster at best.
In this video, I’m going to show you the latest in the line of challenges that are setting the bar too low for where we should be aiming to take our fitness level. The seated rising test is one in which you are supposed to lower yourself to the ground from a standing position and then get yourself back up to your feet, without ever using your hands, shins or knees. In other words, none of these parts are allowed to make contact with the floor at any point in time during the ascent or the descent.
If you can complete just one rep of this fitness test you are supposedly deemed fit and much less likely to suffer an early death. Really? That’s quite a leap right there. Now don’t get me wrong, I understand that there are certainly some physical prerequisites that you must have in order to perform this test and ace it. For instance,you must have equal parts balance, lower body strength and coordination.
If you lack any of the three you will likely find this much more challenging, and maybe even impossible. Regardless of whether you can pass this fitness test or not however the important lesson is not to let it determine your goals. Don’t be satisfied just because you can do a single rep or more of this test. Let that simply reaffirm that you are on the right path and possess the right foundation of athleticism to build off of.
If you cannot perform a rep of this test of fitness, then let it be a wakeup call to you to start taking much better care of yourself and your health. I know that having bad knees or joints can make this a bit tougher to do, but that doesn’t make it impossible. Maybe you don’t have the balance to do it properly? Ok, then start improving your balance and strength. It’s never too late to start caring about your fitness and I’m happy to help you do that.
With over 500 free videos here on this channel, you have more than enough of a starting point to start getting your fitness in order. When you are ready to take it to the next level and start training like an athlete I’ve got a step by step program that will show you everything you need to do every workout to make sure you make your fastest progress ever. You can find this at in the ATHLEAN-X Training System.
For more videos on how to get ripped and build muscle so you can beat any fitness test thrown at you, be sure to subscribe to our channel here on youtube at
32 comments
I can do it
This is fucking easy…and I'm pretty weak. Just did it 50 times in a row
I just tried it and Damn I cant do it and I work out everyday wow!!!!
I about died when you said "Cuz it's Fucking easy!" Love it. Another great video Jeff.
Try it on a bed of you can't do it. I can't do it on the floor but can on a mattress
Don’t do this after leg day. I got up, the ass cramp launched me right off the fucking floor
Hey, Jeff, can you do a video on how to SAFELY determine your one rep max?
Not at 6'-2", 200 lbs. Not a chance. Not even close. Oh well.
Maybe babies need to be nerfed, they’re too OP
49 years old been physically active all my life and can’t do it. Frustrating. Going to make it a goal to do this within a week.
I had to get up to do it I can thank god
I’m 14 and can’t do it. Age doesn’t matter. I think it’s the same stability problem that doesn’t allow me to squat deep with my back upright
I keep rolling backwards when I land…
Damn Jeffery, definitely cant send this one to grandma now thanks to your potty mouth. Lol
It is HORRIFIC FOR YOUR KNEES whether you are fit or not!
Ok I can do it no problem going down.i can even hold my butt 2 inches from the ground for a bit. But getting up i can't do it flat foot, i have to put all my weight on the outside edges of my feet then it's super easy.
i can do this easily. but im not sure im fit. i think its because our culture in Indonesia. its how we sit in community gathering
I am 40’and this made me depressed. I walk everyday but I can’t do this without rolling over. I am
So depressed I just feel so far gone.. when I was 27 I was so athletic. Now I feel stuck literally on the floor. I am straining to stand up but can’t unless i roll over on all fours. I guess the 60lb gain in 13 years has something to do with it. What happened my habits are the same? I eat better now then when I was 27
Could not do it
I couldn't do that forty six years ago when I was 8 before I got fat … :/ #goals
I joined a gym 33 years ago. I learned I'm a "hard gainer". My focus has been lifting weights, hardly any cardio, which I am now adding in small doses. I go heavy, and now in my 60's have acquired some serious muscle mass, stronger than in each previous decade. Just some observations here, although anecdotal. Seems like every few years there is a new fad, or scientific breakthrough that I have found may or may not be true. While working out with weights, and doing regular cardio has a tremendous impact on fitness, that does not necessarily spill over to health. We all hear about avid runners dropping dead.
A fraction of us, maybe .25% will look like the guy in this video, and kudos to him! I have learned you don't have to kill yourself in the gym. Sure try new things, but stick with what you like doing, what motivates you. Get there. Frequency is important. Do the power / functional moves weekly; Deadlifts, Squats, Bench Press, Shoulder Press, and Heavy Pulls- TBar Row, Lat Pull Downs, Rows, etc. It takes me about 7 workout days to do my entire body. My strength and muscle mass remain up. I never do a body part more than once a week. Bi/Tris I hit about 2 – 3 times a month. I can get a workout in the weight room completed in about 25 to 45 minutes. I try and hit the gym five days a week.
As far as standing up without using your hands or kneeling- who cares? As we age it is much safer to use our arms, kneel, etc. to facilitate standing. Genetics, attitude, and a healthy life style will determine how long we live for the most part. I have seen many fit people die, and never met people in their 80's and 90's who go in the weight room. Some do walking cardio, Silver Sneakers…
For the most part 99% of people I know in their 90's and some centenarians, never stepped into a gym or on a treadmill in their lives. Genetics at the top of the list, social, church, family structure, immunizations, health care, hobbies, an okay diet and staying heavily engaged seems key. But this class of people, centenarians in particular are able to manage stress, understand that tragedy is a part of life, and have the ability to keep on moving forward regardless of losses. They are fun to be around, quite chatty, have positive attitudes, don't obsess or dwell on negative things they cannot control, and stave off deppression. Sorry for this long comment! 🙂
30 years of manual labour in all weathers can wreck the body a tad. We can’t all be gym instructors. Try working in snow, sleet and rain – getting up off the floor would be the least of your worries.
I could do this instantly without any problem what so ever and I consider myself to be BAD at caring for my back and legs. And I was so astounded, then you mentioned that it SHOULD be easy and man you are so right. Made me feel good still, but in another way. Made me feel proud that without WORKING OUT everyday, I am NOT the standard I used to be: Sit at your desk/sofa all day and then wonder why the frick your body hurts. Good video as always, love ya man!
🙂
Jeff cavaliere, how do I gain motivation to do it. I like lifting but I feel I lack motivation. I'm 6'0 and 235lbs. Can you give me advice… You probably won't answer me 😔
it's the culture and humanity. Always in a some sort of decay.
This is complete nonsense) Comparison with children in this "test" is inappropriate. He stretches his arms forward to maintain balance. It will be difficult for people with a developed back hip to stand up, but this does not mean that they will live less than people with different body proportions. In general, this is a useless and traumatic “test”
I'm an athlete and I don't even get close to standing up. I train powerlifting and strongman
try doing it with shoes. I stumbled backwards when trying barefoot, but did it first try with no balance issues with shoes on.
This is stupid, not everyone's shins to thighs are the same proportion, and people's hips are set differently. My legs are longer and my feet just don't go as close to my ass as Jeff's do, it doesn't matter if I'm twice as strong or twice as thin, it's just fucking awkward at the bottom and you're an asshole for not considering that.
Sassy Jeff!
I was trying without crossing my legs and it was hard