May 29, 2023

How fit are you now?

Before you start this program, answer the "How Fit and Strong Are You Now?" questions. These questions will help you determine your current level of strength and independence. Try returning to them again, after you have been strength training for three months, six months, and twelve months. This will help you gauge how useful the program has been to you. Keep in mind that if you have not been able to sustain the program for any reason—say, illness or injury—your score will likely remain the same or even decrease. Don't be discouraged—just try to get back on track.


  • Rarely (1 point)
  • Sometimes (2 points)
  • Usually (3 points)
  • Always (4 points)
  This chart is also available in a print-friendly versionPDF (PDF-62K)
Mobility and Daily Activities Start 3 Months 6 Months 9 Months 12 Months
1. I find it easy to walk up or down two or more flights of stairs.          
2. I have no trouble taking out the trash.          
3. I easily do such chores as vacuuming and dusting.          
4. I can do other sorts of housework on my own without difficulty.          
5. I don't need help from family or friends with daily activities.          
6. I have little trouble reaching into high cupboards or reaching down to pick up something from the floor.          
Mood, Energy Level, and Mental Health          
1. I feel younger than my age.          
2. I feel independent.          
3. I feel energetic.          
4. I live an active life.          
5. I feel strong.          
6. My arms and legs work as well as they used to.          
7. I am as active as other people my age.          

Evaluating your score

  • 15–24 points: Indicates a low fitness level, with significant room for improvement in mobility, ability to complete daily activities, and mood and mental health.
  • 25–34 points: Indicates a low-to-moderate fitness level, with room for improvement in most of the areas described above.
  • 35–44 points: Indicates a moderate fitness level, with room for improvement in some of the areas described above.
  • 45 and above: Indicates an advanced level of fitness; strength training will improve and maintain fitness.