LEVEL UP, FITNESS PRO!

As fitness professionals, it’s essential to walk the walk, not just talk the talk. Your fitness level is your credibility. It’s not just about having a well-defined body, but about proving that you can practice what you preach. So, how do you evaluate your own fitness? It’s more than just a glance in the mirror. Let’s break it down into four key areas: body composition, muscle mass, cardiovascular fitness, and strength endurance.

1. Body Composition: The First Impression

Body composition is often the first thing clients notice about you. It’s essential to maintain a healthy and sustainable body fat percentage, which is achievable and maintainable for long-term health. Here’s the ideal range:

• Men: 15% to 20% body fat

• Women: 25% to 30% body fat

You don’t need to have a shredded six-pack or be at an ultra-low body fat percentage all year round. Staying within this range is realistic for long-term health and helps you look professional. Tools like calipers, body composition scales, and DEXA scans can track your progress, helping you stay on track with your nutrition and training.

2. Fat-Free Mass Index (FFMI): A Better Indicator of Muscle Mass

FFMI is a more accurate measurement than BMI when assessing muscle mass relative to height. Unlike BMI, which can be skewed by body fat percentage, FFMI focuses purely on lean muscle. The ideal range is:

• Men: 20 to 21

• Women: 16 to 17

If you fall below these numbers, it may be time to ramp up your strength training and nutrition. Remember, it’s not about lifting heavier weights—it’s about lifting smarter with progressive overload and ensuring your diet supports muscle growth.

3. Cardiovascular Fitness: Building Stamina and Endurance

Cardio isn’t just for runners—it’s a critical component of overall fitness and health. To gauge your cardiovascular fitness, try hitting the following benchmarks:

• Run 5 km at 8-9 km/h within 30 minutes, or

• Sustain Zone 2 cardio (60-70% of your max heart rate) for at least 30 minutes.

Many strength-focused trainers skip cardio, but it’s a mistake. If you can’t handle 30 minutes of steady-state cardio, it might be time to incorporate some heart-pumping sessions into your routine. A well-rounded fitness professional is one who can handle both strength and endurance without losing their breath mid-set!

4. Strength & Strength Endurance: Testing Your Functional Fitness

Here’s how you can test your strength and endurance. These are basic benchmarks every fitness professional should aim for:

• For Men:

  • Push-ups: 10 to 25 reps

  • Bodyweight Squats: 50 reps

  • Plank Hold: 60 seconds (front), 45 seconds (side)

• For Women:

  • Push-ups: 5 to 15 reps

  • Bodyweight Squats: 25 reps

  • Plank Hold: Same as men

These are bare minimums. If you’re not hitting these numbers, it’s time to revisit your foundational strength and endurance. After all, if you can’t do them, how can you guide your clients through these exercises?

What If You Fall Short? Start Your Transformation

If you’re not where you want to be, don’t stress. It’s time to make a plan:

• Commit to a Training Plan: Balance your strength training, cardio, and flexibility.

• Set Clear Goals: Break down your big goals into small, achievable milestones.

• Prioritize Nutrition: Make sure you’re fueling your body with lean proteins, smart carbs, and healthy fats.

• Recovery is Key: Focus on getting enough sleep, recovery time, and managing stress.

• Seek Support: Whether it’s a mentor, training group, or accountability partner, having support helps you stay on track.

With consistency, a structured training plan, and proper nutrition, you can hit your goals in just 16-20 weeks. Fitness is a journey, but the best trainers are those who lead by example.

Where Do You Stand?
Are you hitting your benchmarks, or is it time to start your own fitness transformation? Your fitness journey doesn’t just shape you—it shapes how you train others. So, let’s level up together.