The Fitness Index

The Fitness Index

For those who really want to challenge themselves and compare their level of fitness to others, I came up with what I call the Fitness Index. The Fitness Index scores your performance on several of the measures listed previously in this chapter allowing you to arrive at a grand total, or index, which can then be compared to others’ scores. See the table below to see how to derive your index score.

Fitness Index
Measure	Description	Points	Score
Pushups	The number of pushups completed in 1 minute	1 point for each rep completed
Situps	The number of situps completed in 1 minute	1 point for each rep completed
Dips	The number of dips completed in 1 minute	1 point for each rep completed
Pullups	The number of pullups completed in 1 minute	1 point for each rep completed
Bench Press x Bodyweight	The number of reps completed in 1 minute using one’s bodyweight	2 points for each rep completed
Deadlift x Bodyweight	The number of reps completed in 1 minute using one’s bodyweight	2 points for each rep completed
Subtotal	Scores of above measures added together
1-Mile Run/Walk	The time it takes to run/walk 1 mile	Total time x 2 and that number subtracted from the subtotal
Grand Total	Subtotal minus score for 1-mile run/walk

Rating Scale

<41 = Below Average

41 – 70 = Average

71 – 100 = Good

101 – 140 = Excellent

141 – 180 = Remarkable

181 – 220 = Freakish

221 and above = Superhuman

Here’s an example of how to derive your score: Let’s say a trainee performed 30 pushups, 40 situps, 10 dips, 4 pullups, 5 reps on bench, 6 reps on deadlift, and did the 1-mile run in 8:30. His/her score would be 30+40+10+4+10+12-17=89. This puts him/her in the “good” category, as this is a respectable score.