Lillian Wilson

Decoding Fitness Age Results: How To Read Your Report

A comprehensive guide to interpreting your Fitness Age results in each category.

fitness age report how to read your result

How to read Fitness Age report?

Ones you have undergone a series of Fitness Age (FA) assessments, you should receive a Fitness Age report with all the data concerning how old or young you are according to the five categories.

Now, let’s have a look at each part of the report to get a clear understanding of what stands behind your results.


All the given instances featuring FA and personal data were created specially for this tutorial and are not real. We value our participants’ privacy and we never publish personal data.

1Your Fitness Age result shows your overall Fitness Age and compares it with your Chronological Age

The first thing you will see when receiving your FA report is ‘Your Fitness Age result.’

This part shows your Fitness Age in years and compares it to your Chronological Age, thus, showing how much younger (or older) you are according to the report.

As you can see in this example, Jared is 53 chronologically, but is 15 full years younger, according to the FA.

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The result of this section comes from a total evaluation of a person’s physical fitness through the five categories, including cardio-vascular performance, two categories related to muscle strength (handgrip strength and push-up tests), mobility & core test and body composition.

Fitness Age can be higher than your actual (Chronological) age and can be reduced by improving your physique.

In the following examples, you will encounter four different results representing a range of fitness levels, with the succession going from the lowest FA (the best one) to the highest (the worst). The colours denoting these levels are dark green, light green, amber, and red, corresponding to excellent, good, fair, and poor fitness levels.

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2Your Fitness Birthday – a funny date to know

Don’t take it seriously, but your Fitness Birthday is just for fun by counting back the years and days of your Fitness Age from the test date.

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By measuring the age of your body by its biological state, you can see what date your body could have been born. And maybe it’s good to celebrate it! 🙂 Your Date of Birthday can not be changed; it’s with you forever. On the contrary, Fitness Birthday can be different next time you test your Fitness Age and will depend on your speed of ageing and the evolution of your fitness and health performance.

3Your Fitness Age vs Chronological Age graph – forecast of your ageing for the next 3 years

On the right of your Fitness Birthday, you can find the linear graph demonstrating your FA’s progression and chronological age.

Your chronological age grows constantly with an even pace, so it will always look like an inclining straight line. You can’t do anything with it. It’s life.

We calculate the forecast of your Fitness Age based on our actual data and, on the other hand, maybe progress at a slower or faster pace.

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If your Fitness age is lower than the chronological one, the Fitness Age line will be placed below the chronological age. And this line will be Green because it shows good performance.

If your Fitness age exceeds your chronological age, the corresponding line will be placed above the chronological one and will be Red.

4Recommendations from your coach

The next block in your report is your coach’s professional feedback, which will help you identify areas you need to improve and pay special attention to during your workouts.

You can also find the coach’s recommendation for the date of the next Fitness Age test here.

fitness age report how to read block 4

5Cardiovascular Age and your VO₂ max result

Based on VO₂ max estimation, cardiovascular fitness is one of the most important health and Fitness Age factors.

VO₂ max measures your body’s ability to efficiently use oxygen during physical activity. It indicates how effectively you can take in oxygen from the air, transfer it to your bloodstream, circulate it to your muscles, and utilise it in metabolic processes that generate energy for movement. In simpler terms, it measures how much oxygen you can process at maximum capacity within a given timeframe.

A higher VO₂ max value signifies superior cardiovascular fitness and endurance, reducing the risk of cardiovascular diseases. While people with low VO₂ max were shown to have a 250% higher risk of ischemic stroke.

A person’s VO₂ max can be measured using special equipment during a physical test, or it can be calculated via standard formula from a person’s resting heart rate.

In our Fitness Age calculator, we use upgraded formulas that determine VO₂ max on the basis of their resting heart rate in two different ways. One is adjusted for people over 40 years old, and another is modified for younger people.

Jared’s VO₂ max is measured at 45.51 ml/kg/min in the example on the left. This significant result indicates that Jared has a VO₂ max score that is typically associated with individuals 29 years younger than his actual age of 53 years. A VO₂ max score of 45.51 is considered excellent for individuals in his age range.

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The example on the right shows that George’s cardiovascular age is making him 12 years older. This is because his VO₂ max doesn’t fall into his age-group norm. And this could be a serious indicator of the problems in his cardiovascular health.

6Grip Strength Age and some more valuable insights

Handgrip strength (HGS), assessed using a hand dynamometer, is widely recognized in the field of medical science as a valuable marker of both muscle strength and overall health in individuals.

The condition of our muscles can provide valuable insights into our well-being. Strong and healthy muscles are closely linked to a reduced risk of heart disease, cancers, fractures, and depression.

According to the example on the left, Jared’s HGS is 93.9 kg (two hands cumulatively). The test’s results identify Jared as 13 years younger and are considered an excellent result for people over 50 years old.

On the right, Homer’s HGS is 92 kg (both hands cumulatively). This result almost coincides with the age norm but is still considered insufficient.

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In the lower right corner of this block, you will find information about the strength balance of two hands. This part visualises how equal or unequal your left and right hands are in their grip capacity. The best result would be a 50% balance for each hand. But it’s rather rare. The dominant hand is usually slightly stronger. Minor differences between your right and left side are totally fine.

The normal range is between 49 and 51%. If you are below 47% and higher than 53%, you must pay attention to this imbalance. Because it’s not just about your hands, it could show that your body is too one-sided; it could influence your stance, spine, internal organs and muscle development.

7Muscle Strength Age based on push-up test

The push-up test is a proven indicator of cardiovascular health and heart disease susceptibility.

In the example below, you may see that Jared could do 35 push-ups (example on the left). This is an amazing result for someone who is 53 years old, making him 26 years younger.

Lisa’s results (example on the right) are not so promising. Her muscle strength falls significantly below the average for her age group, indicating a biological comparison to individuals aged 90 years or older. In such instances, a cutoff age of 90 is employed for evaluation.

fitness age report how to read block 6

Interestingly, people who are able to do 21 to 30 push-ups have 75% lower odds of cardiovascular disease and those able to do more than 40 push-ups shut down the risk of heart disease by 96%.

8Body Сomposition Age based on waist-to-hip ratio and some more indicators like BMI

The category of body composition age is measured with the help of the waist-to-hip ratio. This is an indicator of fat distribution determined by dividing the waist circumference by the hip circumference.

Research has revealed that individuals who carry excess weight in their abdominal region may have an increased susceptibility to various health conditions, including type 2 diabetes, diseases, and even premature mortality.

If the waist-to-hip ratio is over 1.00 and 0.95 for men and women, respectively, a person may suffer from excess weight and excess abdominal fat precisely.

Lisa’s result (example on the left) reveals that she has a healthy waist-to-hip ratio meaning she doesn’t suffer from excessive abdominal fat. A ratio below 0.75 is considered a superior score for women of any age.

Mary’s result (example on the right), shows that her waist-to-hip ratio is 0.99, which is a poor result for women. A higher waist-to-hip ratio is often associated with increased health risks.

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This block of the report also shows your BMI, calculated from your height and weight.

Presently, there is considerable debate regarding the effectiveness of BMI in predicting health hazards, and some argue that this measurement is no longer relevant. That is why we do not incorporate BMI outcomes in the Fitness Age calculations and instead rely on the waist-to-hip ratio as an alternative. Nevertheless, for certain individuals, BMI can still serve as a valuable indicator for necessary changes, and thus we include a person’s BMI result in this concise diagram.

9Core and Mobility Age

Mobility is the ability of your body’s joints to move freely through a full range of motion.

Here are a few examples of mobility. A knee joint can only allow you to move your knee forward and backwards. Alternatively, your shoulder socket will allow you to move your arm up and down in a circular motion while doing an arm windmill or arm circle.

Mobility is essential for a number of activities in daily life, including enhancing our functional movements and balance and improving our athletic performance and general well-being.

The coach tested your mobility and core stability in three parts. These parts are shoulder mobility, low plank and deep squat tests. The maximum total score for all three tests is 12, meaning each test part is estimated at 4 points.

In the example on the left, Jared has got 8/12 core and mobility score. With a score of 8, Jared’s FA in this category coincides with the chronological one.

The example on the right shows Homer’s poor core stability and mobility level. When a person’s core stability and mobility are poor, it can increase the risk of injuries, particularly in the lower back. At the same time, it shows growing signs of ageing because our flexibility and mobility deteriorate as we age.

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Let’s summarise

The outcomes of Fitness Age assessments provide a broad and insightful overview of your overall health and physical fitness. Unlike a mere numerical representation of your age, Fitness Age considers the functionality of your cardiovascular system, lungs, muscles, and joints. These aspects greatly influence your susceptibility to diseases and your overall vitality. By understanding your fitness age scores, you can identify areas for improvement and work towards achieving a longer, healthier, and more fulfilling life.

Healthypedia FAQ

Fitness age is determined by evaluating an individual's cardiovascular health, muscle strength, mobility, and body composition. A person's fitness age will be younger than their chronological age if they have good cardiovascular health, high muscle strength, good mobility, and a low percentage of body fat. Conversely, a person's fitness age will be older than their chronological age if they have a poor quality of those health aspects.

There are a few things you can do to improve your fitness age. First, eat a healthy diet and lead a healthy lifestyle. Second, exercise regularly. Third, stay hydrated. And fourth, get enough sleep.

Yes, fitness age is a much better indicator of health than chronological age. This is because the condition of your health—and particularly how well your heart and lungs are functioning—is the straight factor influencing your lifespan.

Your fitness age is older than your chronological one if your VO2 Max is below average. If this level is higher - your fitness age is younger than the chronological age.

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