Measuring your lower body strength is done on a leg extension machine that targets the quadriceps (front thigh muscles). This is again a combination of strength and endurance. There are few actual guides to give you a barometer of whether you are in excellent, good or average condition. You can measure your lower body strength at home by doing squats.
We’ve talked about squats here in the fitness blog before. For a little reminder, you need to stand with your feet shoulder width apart and lower your body as though you were going to sit down in a chair, hover for a one count and then push back up.
For men, you should hold fifteen pound dumbbells in each hand and for women, hold five pound dumbbells in your hands. If you are a total novice (i.e. you’re new to doing weight training and exercise regularly) you can skip the weights and just put your hands on your hips.
Perform your squats with steady rhythm and regular form. When you are too tired to do anymore or you find your form failing, stop. Use that number to measure where you are right now. After six to ten weeks of regular exercise, you can perform the test again. You should notice an improvement in the number you can do and the ease at which you can perform them.
So, if you’ve performed the upper body, abdominal and lower body strength tests – are you happy with your results?