PrimeCheck guide
What happens in a fitness age test?
PrimeCheck uses a short series of familiar, at-home movements. There are no invented benchmarks to memorize—just a guided baseline you can take safely and repeat over time.
The at-home test
Simple tests. Clearer context.
Every test is a performance signal, not a medical exam. Do only what feels appropriate for you.
- 01
Measures: Lower-body strength and everyday leg endurance.
Chair sit-to-stand
How it works: Using a stable chair, stand fully and sit with control for the guided interval. Keep the setup clear and move at a pace you can manage.
Skip or modify: Use your hands for support if needed, choose a higher stable seat, or skip the test if standing from a chair is not comfortable today.
- 02
Measures: Upper-body pushing strength and endurance.
Push-ups
How it works: Choose the variation that lets you keep a steady, controlled body position—such as elevated or knee-supported push-ups—and record completed reps.
Skip or modify: Use a wall or elevated surface, reduce the range of motion, or skip if pushing causes pain or discomfort.
- 03
Measures: Core endurance and trunk control.
Plank hold
How it works: Hold a supported plank position for as long as you can maintain a comfortable, steady shape. End the hold before form breaks down.
Skip or modify: Use an elevated surface or place your knees down. Skip it if getting to or holding the position does not feel right.
- 04
Measures: Balance and lower-body control.
Single-leg balance
How it works: Stand near a sturdy support, lift one foot when you are ready, and time a controlled balance hold. Keep a hand close to the support.
Skip or modify: Keep fingertips on the support, use a smaller foot lift, or skip the test if you do not feel steady.
- 05
Measures: Comfortable movement through a simple, useful range of motion.
Mobility check
How it works: Follow the on-screen movement and choose the rating that best matches how controlled and comfortable it feels for you.
Skip or modify: Work in a smaller range and never force a stretch. Skip it if the movement is painful or restricted for a medical reason.
- 06
Measures: A simple, low-equipment cardiovascular fitness signal.
Cardio check
How it works: Complete the guided low-intensity effort or enter the requested resting metric when appropriate. The assessment explains the setup before you start.
Skip or modify: Choose the lower-effort option, pause if needed, or skip if exercise is not appropriate for you today.
Move with care
Stop for pain, dizziness, or unusual discomfort.
PrimeCheck is an informational wellness experience, not medical advice. If you have concerns about activity or a movement is not right for you, skip it and seek guidance from a qualified professional.
Ready for your baseline?
Take the real test. Find your Fitness Age.
Start the guided assessment, get your Prime Score and category breakdown, then decide what you want to improve next.