Functional Strength & Performance Test

Comprehensive assessment of strength, endurance, mobility, and power — the foundation of physical longevity.

Functional Strength & Performance Test

Table of contents

Basic data

This functional test evaluates key aspects of physical performance — including strength, endurance, power, and mobility. It combines practical field exercises such as grip strength, pull-ups, long jump, and Airbike endurance.

It is one of the most important diagnostics for healthspan and longevity, as it measures real-world capacity — not theoretical potential. Regular performance testing enables precise tracking of progress in core longevity domains like muscle mass, strength, and physical independence.

Category: Performance tests

Level: Beginner

Usefulness: High

Level

Beginner

This test is recommended at the beginner level because it represents the foundation of all health and longevity progress. Before exploring advanced diagnostics such as genetic or epigenetic testing, every user should first ensure solid physical fundamentals — mobility, basic strength, and endurance. These are measurable, trainable, and have the strongest correlation with long-term health outcomes.

Usefulness

High

This is one of the most valuable and actionable assessments for anyone pursuing health optimization or longevity. It offers clear, trackable insights into strength, resilience, and mobility — the most powerful predictors of lifespan and independence.
Longevity and vitality predictor

Physical strength and mobility are among the strongest predictors of healthy aging and reduced mortality risk.

Personalized training optimization

Results guide individualized training plans and highlight weak links to target for performance and injury prevention.

Simplicity and real-world relevance

Unlike lab biomarkers, these tests directly measure functional capability — what truly matters in daily life.

How it works

The test combines several short assessments targeting key aspects of fitness. It is typically conducted with a personal trainer and can be completed in under an hour.
Strength evaluation

Includes grip strength (kg), pull-ups (reps), and compound lift performance (bench press and deadlift 5RM).

Endurance testing

Includes a 10-minute Airbike calorie test to assess aerobic and anaerobic conditioning.

Explosive power and coordination

Measured with the standing long jump (cm)

Measures

The following parameters are commonly assessed in functional performance testing:
Grip Strength (kg)

A strong biomarker of vitality and predictor of morbidity and mortality.

Pull-ups (repetitions)

A simple indicator of upper-body strength and muscular endurance.

Bench Press – 5 Rep Max

Assesses upper-body pushing power. For non-athletes, a 5-rep max test is preferred over a 1RM to reduce injury risk.

Deadlift – 5 Rep Max

Evaluates posterior chain strength and functional lifting capacity.

Airbike 10-Minute Max Calorie Test

Measures metabolic endurance and work capacity.

Long Jump (cm)

Indicates lower-body explosiveness and neuromuscular coordination.

Reliability

Functional tests are highly reproducible when performed under standardized conditions and with proper warm-up.
Repeatability

Results are consistent when exercises are executed with proper form and comparable effort levels.

Sensitivity to training

Even small improvements in strength or endurance are easily measurable, making this test an excellent progress tracker.

Limitations

Although extremely valuable, this test has some limitations to consider.
Requires equipment and supervision

Proper testing often needs a gym setting and experienced guidance for safety and accuracy.

Technique-dependent

Performance can vary with familiarity and form; beginners should be carefully coached.

Frequency

Suggested cadence

Every 3–4 months, aligned with training cycles. Frequent testing helps track adaptation and avoid stagnation.

Cost

Typical costs

Usually included in personal training or physical assessment sessions. Cost range: €0–€100 depending on scope.

Availability

Where available

Available in most gyms, fitness centers, or through certified personal trainers and sports clinics.

Preparation

How to prepare

Be rested, hydrated, and warmed up. Avoid testing under fatigue or illness. Maintain consistent testing conditions for accuracy.

Interpretation

Results should be compared against personal baselines and normative data for age and sex.
Tracking trends

Focus on progressive improvement over time rather than one-off performance peaks.

Identifying weaknesses

Discrepancies between strength, endurance, and mobility reveal areas for focused development.

Alternatives

Movement screening

A lighter option for those starting from zero, focusing on range of motion and posture quality.

Athletic performance testing

Force plate or velocity tracking can complement standard tests for more advanced users.

FAQ

Should I test 1RM or 5RM?

For non-competitive individuals, 5RM is safer and sufficient to gauge maximal strength without risking injury.

How can I use these results?

Record results in your protocol or app to track progress. Use them to adjust your training focus, such as mobility work or endurance sessions.