top of page

Section 1: Current Training Activity

You will be asked to Video and Track specific execises, reps and technique. We need these assessment numbers and videos to have an accurate starting point. Additionally they help show us that improvements are being made. *Please complete these, no guessing. Thank you

1. How many days per week do you currently strength train?
0 Days
1 Day
2 Days
3 Days
4+ Days
2. How many days per week do you currently perform cardio (20+ minutes)?
0 Days
1 Day
2 Days
3 Days
4+ Days
3. How would you describe your current activity level?
Mostly sedentary
Light activity (walking / occasional workouts)
Moderately active (training a few times per week)
Consistently active (structured training most weeks)
4. How consistent have you been with training over the past 12 months?
Frequently stopping & restarting
Just do my same old workout before summer
Mostly consistent
Very consistent

Section 2: Training Background

5. How long have you been strength training in your life?
Never actually trained
Less than 1 year
1–3 years
4+ years
6. What type of exercise have you tried?

*Please select all that apply to you.

Section 3: Injury and Limitation Status

7. Do you currently have any injuries or limitations affecting training?
No injuries or limitations
Minor joint pain or discomfort
Ongoing nagging issue
Past injury to....
8. Where do you most commonly feel discomfort during training or daily life?

*Please select all that apply to you.

Section 4: Mobility Check

*Video all the below or get help from a friend or spouse. This helps you see your starting point.

9. When you raise both arms overhead, can you do so without arching your lower back?
YES
NO
10. When standing relaxed, do your shoulders naturally round forward?
YES
NO
11. Can you bend forward and touch your toes without bending your knees?
YES
NO

Section 5: Squat Movement Check

12. Can you perform a controlled squat to approximately 90 degrees?
YES
NO

Squat until thighs reach about parallel to the floor. *Please Video to see depth from side view.

13. Can you perform 6–10 controlled squats to approximately 90 degrees?
YES
NO

**Video these squats from the side

Section 6: Basic Strength Indicators

For this section use a "Timer" for the Hangs

14. Dead Hang from Pull-Up Bar
0-5 seconds
6-10 seconds
11+ seconds

*Grab the bar in Pull-up grip, palms face away from chin.

15. Real Push-Ups
I cannot perform a real push-up yet
I can perform real push-ups

*Video these push-ups from the side. *If you do not know if you can do push-ups, test them from toes. If you do not have any pushups yet, we will get your there!

16. Strict Pull-Ups
I cannot perform a strict pull-up yet
I can perform strict pull-up

*Start in full hang, chin finishes above bar. If you cannot do one, we will get you there!

17. Strict Chin-Ups
I cannot perform a strict chin-up yet
I can perform strict chin-up

*Start in full hang, chin finishes above bar. If you cannot perform a chin-up, no worries, we will train to get you one!

Section 7: Squat Capacity Test

18. 60-Second Squat Hold Test
Under 20 seconds
20–40 seconds
40–60 seconds
Full 60 seconds

**Use a Timer and Record your time: *Video Squat from side

Sit in a squat position with thighs near parallel to the floor.

Hold the position as long as possible (up to 60 seconds).


19. During the squat hold, what happened to your body position?

**Watch Video, did you lose body position? *Choose all that apply to you

Final Question:

20. What is your main goal entering Midlife Ignition?

*Please select all that apply to you.

Midlife Assessment Form

bottom of page