When your child joins us at Motiv8 Fitness, one of the first things we do is assess where they’re currently at.
This isn’t about labelling kids as “good” or “bad” at fitness.
It’s about understanding:
- how they move
- where their strengths are
- and where we can help them improve safely
In the video you’ve seen, we use 5 simple tests that give us a really clear picture of your child’s overall fitness.
5 Youth Fitness Gym Tests
1. Standing Long Jump
This test measures lower body power.
Your child stands still and jumps forward as far as they can, landing on both feet.
Why it matters:
- Shows how well they can produce force through their legs
- Important for running, sprinting, and most sports
- Gives us insight into coordination and explosiveness
2. Goblet Squat (3–5 Rep Max)
This assesses strength and movement quality.
Your child holds a weight at their chest and performs a squat for 3–5 controlled reps.
Why it matters:
- Teaches proper squat technique (a foundational movement)
- Builds leg and core strength
- Helps us spot mobility or control issues early
3. Bar Press-Ups (30 Seconds)
This is a 30-second upper body endurance test using an elevated bar.
Why we use a bar:
- It reduces difficulty compared to floor push-ups
- Allows kids of all levels to perform safely
Why it matters:
- Measures upper body strength and endurance
- Builds confidence (kids can actually perform reps properly)
- Scalable as they improve
4. Sit-Ups (30 Seconds)
This test measures core endurance.
Your child completes as many controlled sit-ups as possible in 30 seconds.
Why it matters:
- Core strength supports posture and movement
- Important for injury prevention
- Transfers into sport and everyday activities
5. Dead Hang Hold (Max Time)
This is a grip strength and upper body control test.
Your child hangs from a bar for as long as possible.
Why it matters:
- Builds grip strength (hugely important but often overlooked)
- Improves shoulder stability
- Great indicator of overall upper body strength
Why Do We Test Kids at All?
This isn’t a rank and compare system between kids.
Here are the 3 main reasons we assess:
1. To Track Progress (Not Compare Kids)
We’re not interested in comparing your child to anyone else.
We’re interested in:
- where THEY start
- and how much THEY improve
Testing gives us a clear baseline so we can show real progress over time.
2. To Keep Training Safe and Appropriate
Every child is different.
Some are:
- naturally strong
- very mobile
- or completely new to exercise
These tests help us:
- adjust loads and exercises
- avoid pushing too hard too soon
- build confidence instead of frustration
3. To Build Confidence Through Small Wins
When kids can see improvement, everything changes.
They start to:
- believe in their ability
- enjoy training more
- take pride in their progress
Something as simple as:
- jumping further
- holding longer
- or doing more reps
can be a massive confidence boost.
How We Track Your Child’s Progress
We don’t just test once and forget about it.
Every 6 weeks or so, we repeat these same assessments to track your child’s progress over time.
After each assessment period, you’ll receive an email update outlining:
- how your child performed
- where they’ve improved
- and what we’ll focus on next
This gives you a clear picture of their development — not just in terms of fitness, but also confidence and consistency.
It also helps your child stay motivated, as they can see their own progress in a real, measurable way.
Summary
These tests are simple, safe, and effective.
They give us everything we need to:
- build a personalised approach
- help your child improve
- and make training enjoyable
Most importantly – they help your child feel like they’re getting better every week.
If you’d like to learn more about how we work with kids at Motiv8 Fitness, feel free to reach out or speak to one of our coaches anytime.
