The Fit For Life Test

The Fit for life test

The Ultimate Fitness Benchmark for Longevity

The Fit for Life Test measures the five pillars of fitness for longevity — strength, endurance, work capacity, power, and stability — through ten evidence-based assessments.

Each test is scored out of 10 points (some have two parts, worth 5 points each), for a total score out of 100.

WHAT YOUR SCORE MEANS

• 50 points = Basic Fitness Standard
  You’re capable, independent, and meeting the physical demands of everyday life.

• 100 points = Fit for Life Standard
  You’ve achieved the gold standard for long-term health and performance—ranking in roughly the top 5% for your age and setting yourself up for an exceptional life in your 70s and beyond.

All standards are adjusted by decade, beginning at age 40, to account for natural changes in performance.

WHY IT MATTERS

Your Fit for Life Score gives you a clear picture of where you stand across the key metrics of lifelong fitness. It’s not a competition—it’s a diagnostic tool, like a physical exam for your body’s capability.

This test is the first step in the Fit for Life training program. As you train, your score becomes your progress tracker—proof that your effort is translating into strength, endurance, and resilience that last.

NEXT STEPS

Your coach will walk you through the assessment, review your results, and create a plan to improve your lowest-scoring areas. Score sheets and standards for each decade are provided for every test.

The goal isn’t perfection—it’s progression.
Every point gained means a longer, stronger, more capable life.

THE FIT FOR LIFE TEST

TEST 1: Raw Strength
3-Rep Deadlift 

Tests posterior-chain strength, grip power, and total-body resilience

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TEST 2: Lower-Body Strength
5-Rep Back Squat

Measures leg strength, hip/knee stability, and daily movement capability

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TEST 3: Upper-Body Pull
Pull-Ups or Lat Pull-Down

Evaluates upper-back strength, posture, and lean-mass retention

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test 4: Upper-Body Function
1-Rep Shoulder Press (5 pts) + 50m Farmer Carry (5 pts)

Tests real-world load capacity, shoulder stability, and grip endurance

4a) Shoulder Press: single rep barbell shoulder press, feet planted

4b) Farmer Carry: 50m unbroken carrying dumbbells

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TEST 5: Aerobic Endurance: Choice of 5K Run or 10K Ride

Tests cardiovascular capacity and mitochondrial efficiency

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TEST 6: Power
Jump (5 pts) + Sprint (5 pts)

Measures explosive force and short-term anaerobic power

5a) Jump: choice of either vertical or broad jump

5b) Sprint: choice of either 500m ROW or 1000m RIDE on Concept2 machines

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test 7: Reaction & Agility
4-Cone Cognitive Test

Tests coordination, reaction speed, brain+body connection, and cognitive agility under fatigue

Setup:

• 4 cones in a 10×10 ft square. Label cones 1, 2, 3, 4.

• Athlete moves to the cone, taps it, and returns fully to center before next cue

• Scoring: Total correct touches in 60 seconds.

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TEST 8: Core Stability
Pallof Press Hold (5 pts) + Plank Hold (5 pts)

Tests anti-rotation control, spinal endurance, and trunk stability

8a) Pallof Press Hold (5 points): Half-kneeling 24″ from anchor @ 20/15 band tension

8b) Plank Hold (5 points): Forearm plank

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TEST 9: Mobility + Balance
Sitting-Rising Test (5 pts) + Single-Leg Stand (5 pts)

Assesses range, coordination, proprioception, and fall-risk resilience

9a) SRT :30 (5 points): Sit and stand from floor without hands or knees as many times as possible in :30

9b) Single-Leg Stand: Eyes closed single-leg hold. Test both sides.

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TEST 10: Work Capacity
“Fit for Life 10”

Integrates strength + endurance to measure total functional output

AMRAP10:
250m/200m ROW
10 DB Step-Ups (40/25#, 24/20” box)
10 Burpees

The Self-Care Dare

Houston, TX — The Self-Care Dare is the biggest challenge of the year at Crew Fitness. It runs from April 15 - May 17,  five weeks designed to improve your overall health in the five factors of wellness: mindset, nutrition, fitness, sleep, and connection. Each weekday, we’ll dare you to adopt a new habit: one habit per week for each of the five factors. The daily dares will arrive in your email inbox each morning at 5am. Each week, the habits build on the ones we previously adopted so that by the end of the challenge, you will have eased yourself into a healthy lifestyle that you will be able to maintain long after our 5 weeks. 

Crew Fitness offers SPECIAL PRICING during the Self-Care Dare: just $33/week for unlimited classes! This offer is only available to those not currently on an autopay membership. If you have a class pack, your classes will be reserved for after the 5 weeks of the Self-Care Dare. You may also join us if you have a Class Pass Membership. 

One of our goals on the Self-Care Dare is to complete 2-4 workouts per week, but these workouts don’t ALL have to be Crew classes. You set your goal at the beginning of the challenge and the Crew will be there every step of the way. 

Diet and nutrition can be the hardest part of any challenge. With busy schedules and limited time, it helps to have support in the kitchen. During the challenge you can get 20% off My Fit Foods meals as well as supplements and protein. My Fit Foods uses high quality ingredients to make easy low calorie meals. 

If you’re ready to take care of YOU, take the SELF-CARE DARE. This is more than fitness - this is LIFE, and by the end of this challenge, you will have taken steps to drastically improve your overall wellness. 

Let’s do this!
We dare you!!

The Self-Care Dare

Mobile, AL — The Self-Care Dare is the biggest challenge of the year at Crew Fitness. It runs from April 14 - May 17, five weeks designed to improve your overall health in the five factors of wellness: mindset, nutrition, fitness, sleep, and connection. Each weekday, we’ll dare you to adopt a new habit: one habit per week for each of the five factors. The daily dares will arrive in your email inbox each morning at 5am. Each week, the habits build on the ones we previously adopted so that by the end of the challenge, you will have eased yourself into a healthy lifestyle that you will be able to maintain long after our 5 weeks. 

Crew Fitness offers SPECIAL PRICING during the Self-Care Dare: just $25/week for unlimited classes! This offer is only available to those not currently on an autopay membership. If  you have a class pack, you ARE eligible for the special pricing; your class pack classes will be reserved for after the 5 weeks of the Self-Care Dare. 

One of our goals on the Self-Care Dare is to complete 4 workouts per week, but these workouts don’t ALL have to be Crew classes. Your at-home workouts will count toward our goal AND Crew Fitness Mobile will offer restorative yoga classes twice a week during the Dare! These classes are included in your Self-Care Dare registration fee and will be offered:

Tuesdays: 4:30 - 5:00pm, Airport Blvd location
Wednesdays: 4:40pm - 5:10, midtown location

Cost of registration for the Dare is $40 for members and non-members. This covers your morning Self-Care Dares, access to TEN yoga classes at Crew during the challenge (these classes will be $20 each for those not taking the Self-Care Dare), your class-counter key tag, and your swag: the “We can do hard things” tumbler (a $30 value in itself!)!

If you’re ready to take care of YOU, take the SELF-CARE DARE. This is more than fitness - this is LIFE, and by the end of this challenge, you will have taken steps to drastically improve your overall wellness.

Let’s do this!
We dare you!!

You v You 2024

You vs. You

October 21 - November 27

YOU vs. YOU is the Crew Fitness fall challenge that will bring out the best version of YOU! It’s goal-oriented and the best part is: YOU CHOOSE YOUR GOALS.

Crew Fitness is offering unlimited classes for just $29 per week for the length of the challenge: October 21 - November 27. The challenge is free to members.
Click here to sign up: 

Crew Fitness, Houston TX

Crew Fitness, Mobile, AL

On the YOU vs. YOU challenge, you’ll set 3 goals: a fitness goal, a nutrition goal, and a personal goal. 

Set your goals and then over the 6-week challenge, we’ll help you track your progress.

Sometimes the only thing holding us back from reaching our potential is ourselves.

NO MORE! It’s YOU versus YOU and Crew Fitness is here to bring out THE BEST version of you! 

Here are some examples for your goals. You are not limited to these options; they’re just here to get you thinking. These goals can be small tweaks or major changes. Be specific. Choose goals you can truly commit to. What has held you back in the past? What can you do to overcome those challenges and reach your short-term goals? 

CREW FITNESS GOAL

• 2 Crew classes per week

• 3 Crew classes per week

• 20 classes over 5 weeks

NUTRITION GOAL

• Drink 2 liters of water every day

• Eat 6 servings of fruits + veggies every day

• Count and track your calories and/or macros

• Eliminate sodas

• Eliminate added sugar

• Eliminate processed foods

PERSONAL GOAL

• Make your bed every day

• Start each day with prayer/meditation

• Quit snoozing the alarm

• Get in bed 8 hours before your scheduled alarm each night

• Volunteer with a community organization

• Spend more time with someone that matters

• Schedule time away from screens

Don’t wait. Sign up now for the You vs You Challenge for just $29! You won’t be charged again until October 27, and then each of the following Sundays through November 24. It’s time to build the best YOU yet!

CLICK YOUR LOCATION TO SIGN UP:

Zone2 Crew: The Walking Program

ZONE2 CREw: a walking program

Want to get fit but you don’t know where to start? Looking for fitness that requires ZERO equipment? Looking for fitness that doesn’t cost a dime? Let’s walk.

Welcome to The Walking Program where we’re going from NO motion to SLOW Motion to CONSISTENT MOTION.

We’ll take 4 walks per week of varying lengths, beginning at just 15 minutes. Completing the walk is this simple:

• Set a timer for 7.5 minutes.

• Walk out your door and start your timer as you begin your walk.

• When the timer goes off, turn around and walk home.

Do not overcomplicate it. Just get moving. If you don’t even want to read why we’re doing this or learn about the benefits of the program, CLICK HERE to skip down to recipe.

Our long-term goal is to build to 160 minutes per week of Zone2 fitness. The research shows that 160 minutes/week of Zone 2 fitness brings massive improvements to your overall health.

ZONE 2 is low-intensity fitness that keeps your heart rate at a moderate level. It’s zone 2 out of 5, where zone 5 is your all-out, max-effort sprint that you could only hold for maybe :30. Zone 1 would be light movement that doesn’t feel like exercise at all. Think normal household tasks like washing dishes, doing laundry, watering the grass.

Zone2 should be your EASY FITNESS.. your maintenance work. It’s the FOUNDATION of fitness, and it’s where everyone should START their fitness journeys. But even seasoned athletes and very fit people continue to benefit from zone2 exercise. It will leave you feeling CLEAR HEADED and ENERGIZED after you’ve hydrated and refueled. Zone2 is the key fat-burning zone where your body is using energy from fat stores to propel your motion. You’ll sleep better and be more inclined to choose fruits and vegetables over potato chips and ice cream.

If you are just beginning your fitness journey, our recommended exercise method to achieve zone2 is walking. The benefits of walking are far reaching, including increasing bone density, mobility, and endurance.

You are not, however, limited to walking. Any method of fitness works for zone2: rowing, biking, ruck (weighted) walking, jogging, swimming.. we have options. The fitter you get, the more activity you’ll be able to do in your zone2 workouts.

For simplicity, we’re focused here on Zone2 Walking.

Zone 2 means we’re moving and moving well for 20-90 minutes. Your heart rate should be elevated but your heart should not be racing. You’re breathing harder than you are when you are doing regular everyday tasks like laundry or yard work, but still well in control of your breath. We should never be moving so hard that we need to STOP. If you feel like you’re doing too much, SLOW DOWN. You should be able to carry on a conversation in short, but complete sentences.

In fact, talking is highly encouraged. You can multiply the benefits of your zone2 fitness by completing it with a friend and being social. If you don’t have someone physically with you, you can make phone calls! But don’t ruin your workout by texting or scrolling. This is freedom for your brain as well as your body. 😉

We are more concerned with the TIME you spend walking than distance you cover because we want you to go on feel - you should feel like you’re moving with a purpose, trying to get somewhere, but NOT moving so hard you’ll need a break before you arrive.

So if you choose to jog or run instead of walk, the same applies. It should be an EASY jog or run. It’s a CONVERSATIONAL PACE.

You can complete your walks (or jogs or bike rides or swims or rows) anytime of day and on a full or empty stomach. You can choose the days that fit your schedule best or the days with the best weather.

Do try and give yourself one day off after each long walk. Other than that, it doesn’t matter if you go every other day or 4 days in a row then 3 days off.

My favorite schedule for this program is something like this:

Monday - Tuesday - Thursday - Saturday
Monday - Tuesday - Thursday - Friday
Monday - Tuesday - Friday - Saturday

I really like committing to Monday Tuesday because then I have some flexibility later in the week. If I have half the assigned days done on day 2 of the week, I feel AHEAD of the program (and in control) rather than BEHIND and like I won’t be able to complete it.

FAQ

What if I’m already getting two zone2 workouts per week at Crew?
AWESOME! Keep it up. And if you want to add this Zone2 program to your fitness, just add two days per week from this program. Keep the LONGEST walk and the SECOND SHORTEST walk each week.

What if I get behind one week? Should I double up in a day?
You can, but don’t do this often. We want to space out the work and be consistent rather than all in or all out. Don’t move on to the next week until you’ve completed each week’s long walk.

What if I miss a whole week?
Pick back up right where you left off. It’s okay. You haven’t lost what you’ve built, but if you quit altogether, you will.

What if I do need rest during a session?
Take the rest. Then slow down next time.

How fast should I be moving?
Again, that doesn’t necessarily matter. What matters is how you feel. General walking pace is a 20:00 mile. You might be faster than that. You might be slower than that. You should know you’re working, but not so hard that you need to stop.

How far should I be going?
Also doesn’t matter. Commit to moving for the time posted on the program. General walking pace is a 20:00 mile. You might be faster than that. You might be slower than that. We’re not worried about distance. We just want forward progress. 😉

Should I measure my distance?
If it’s easy to do so then sure! So if you wear an Apple Watch or a Garmin, set it on “outdoor walk” and keep up with it! It’s awesome to see how far you’re going, and it’s nice to be able to see progress. The wearables can also show you when you’re in zone2 and if you’re working too hard (or maybe that you could be working harder!).

But please don’t overcomplicate this. It’s walking. It’s that simple. Set a timer for HALF the recommended minutes for the day. Walk out your front door and press start on your timer. Start walking. Turn around when the timer goes off. Walk home. It’s that simple.

Will I lose weight?
Maybe! but that’s not the goal of this program. The goal of this program is to get moving and to stay moving. By the end of the program, you’ll be burning about 800 calories per week from walking, so if that creates a calorie deficit, then yeah! You’ll lose some weight. But not quickly and not dramatically. Again, that’s not the goal of this program. If it does happen, that’s a happy bonus!

The goal of this program is to get moving. You will feel GOOD when you’re moving. You’ll eat better. You’ll THINK better. You’ll cope with stress better. You’ll sleep better. YOU WILL FEEL BETTER.

MOVING is better than not moving, so let’s do this!

THE PROGRAM

Week 1

Walk 1: 15 min
Walk 2: 20 min
Walk 3: 15 min
Walk 4: 25 min

Week 2

Walk 1: 20 min
Walk 2: 15 min
Walk 3: 20 min
Walk 4: 25 min

Week 3

Walk 1: 20 min
Walk 2: 25 min
Walk 3: 15 min
Walk 4: 30 min

Week 4

Walk 1: 20 min
Walk 2: 25 min
Walk 3: 20 min
Walk 4: 35 min

Week 5

Walk 1: 20 min
Walk 2: 30 min
Walk 3: 25 min
Walk 4: 35 min

Week 6

Walk 1: 20 min
Walk 2: 35 min
Walk 3: 30 min
Walk 4: 40 min

Week 7

Walk 1: 20 min
Walk 2: 40 min
Walk 3: 25 min
Walk 4: 45 min

Week 8

Walk 1: 30 min
Walk 2: 45 min
Walk 3: 20 min
Walk 4: 50 min

Week 9

Walk 1: 20 min
Walk 2: 40 min
Walk 3: 30 min
Walk 4: 60 min

Week 10

Walk 1: 25 min
Walk 2: 35 min
Walk 3: 20 min
Walk 4: 70 min

Week 11

Walk 1: 40 min
Walk 2: 20 min
Walk 3: 40 min
Walk 4: 80 min

Week 12

Walk 1: 40 min
Walk 2: 30 min
Walk 3: 30 min
Walk 4: 50 min

For the past 2 weeks, you have completed 160 minutes of zone2 fitness. This is not the end! This is only the beginning of your fitness journey! Continue to complete your 160 minutes of Zone2 Fitness any way you see fit: 4x40 minute sessions, or the mix of the shorter sessions and longer ones. You have shown yourself that you are CAPABLE of moving for well over an hour! This is HUGE!!

If you’re ready to take it to the next level, let’s get you lifting some weights. Let’s get you on a rowing machine and a stationary bike! If you can walk for EIGHTY MINUTES, you can DEFINITELY complete a Crew class!

Personal Coaching

CREW FITNESS PERSONAL COACHING

Mobile, AL — Several trained Crew instructors are now offering PERSONAL COACHING sessions, following the Strength+ Programming. The coaches will teach you technique, guide you on how much weight to work with, and of course encourage and motivate you. We are offering pay-per-session pricing for personal coaching as well as (more affordable) recurring monthly subscriptions to the service.

To view schedules for personal coaching, click here or switch from CLASSES to APPOINTMENTS in your Mindbody app.

PERSONAL COACHING SESSIONS, pay-per-session pricing:

• $65 per session for one-to-one coaching 

• $95 for small group (up to 4)

PERSONAL COACHING SUBSCRIPTIONS

The following are once-monthly charges, billed separately from your monthly Crew Fitness membership. Each tier includes VIP Privileges and your SUBSCRIPTION TO STRENGTH+. You can cancel these add-ons by sending a written request by email to carrie@crew-fitness.com. Click the headings to add these subscriptions.

THIS PRICING IS FOR CREW FITNESS MEMBERS ONLY. We do offer these services to non-members, but the pricing is different. Please inquire via email to carrie@crew-fitness.com for non-member pricing and info.

STRENGTH+ WITH ONCE-MONTHLY COACHING: $65/month

• VIP privileges (24/7 access to both locations, 15% off merchandise, free bottles of water, one free guest pass per month)

• Access to Crew+ Program and fitness tracking app

• ONE PERSONAL COACHING SESSION PER MONTH: Your coach will review your progress, offer insight to loading and technique, and work through one session per month with you. 

• This option does include a 3-month commitment. 

STRENGTH+ WITH ONCE-A-WEEK COACHING:  $145/month

• VIP privileges 

• access to the Crew+ Program and fitness tracking app

• ONCE A WEEK personal coaching sessions: Your coach will be able to review the week’s work with you, offer advice on specific sessions, and coach technique with new movements, and hold you accountable.

• Cancel or change subscription anytime.

STRENGTH+ WITH TWICE WEEKLY COACHING: $245/month

• VIP privileges

• Access to the Crew+ Program and fitness tracking app

• TWICE A WEEK PERSONAL COACHING: Your coach will be able to really get to know your strengths and weaknesses and help you improve on your weaknesses, correct any movement malfunctions, and thoroughly explain WHY you're doing what you’re doing. 

• Cancel or change subscription anytime.

Strength+

CREW FITNESS STRENGTH+ PROGRAM

Mobile, AL — Crew Fitness Strength+ is a supplemental program focused on strength and functional fitness. We use equipment not found in Crew classes and occasionally get outside of the gym to do things we don’t do in class. You’ll use barbells, bands, a pull-up bar, med balls, resistance bands, weighted vests and rucks to get in some extra work to help you meet your extra goals. Like everything we do at Crew, the driving force behind the programming is longevity - fitness that will help you live BETTER for LONGER. 

Strength+ is a 3-day/week program, meant to complement your experience at Crew. The work can be completed on your own or with a coach on any days that fit your schedule. 

When you subscribe to the program, you will gain access to the Strength+ program via TrueCoach, a fitness tracking app that will show your weekly strength sessions, track your progress on the program, and display video tutorials on how to perform each posted exercise.

STRENGTH+ PRICING 

The Strength+ Program is an OPTIONAL ADD ON to your existing Crew Membership.The fee for this subscription pays for the fitness tracking app as well as the time, attention, and expertise that powers the programming. 

STRENGTH+ SUBSCRIPTION: $25/month

• Remote access to the Strength+ program via the True Coach app.

• Choose this option if you only want access to the programing, and you will complete the work on your own, somewhere other than Crew Fitness.

ALL ACCESS VIP MEMBERSHIP: $25/month

• This is the existing all access membership that grants you 24/7 access to both Crew locations. 

• It includes one free guest pass per month, free bottles of water, and 15% off merchandise.

• It does NOT include a subscription to the Strength+ Program. 

STRENGTH+ and ALL ACCESS BUNDLE: $40/month

• This is a subscription to the Strength+ program and 24-hour access to both locations. 

• Includes all of the current perks of All Access membership: 15% off all merchandise and free waters. 

• Choose this option if you will complete the Strength+ work on your own, at Crew.

Personal Coaching

Several trained Crew instructors are now offering PERSONAL COACHING sessions, following the Strength+ Programming. You can sign up for these sessions by switching from CLASSES to APPOINTMENTS in Mindbody. The coaches will teach you technique, guide you on how much weight to work with, and of course encourage and motivate you. We are offering pay-per-session pricing for personal coaching as well as (more affordable) recurring monthly subscriptions to the service.

For pricing, signup, and more info regarding personal coaching, click here.

The Core Challenge HOU

The Core Challenge, Houston

HOUSTON, TX — The Core Challenge at Crew Fitness Houston runs from January 8 - February 10.

The overarching goal is to help YOU make fitness CONSISTENT. It’s not enough to just work out in January; our goal is to get you moving for LIFE.

Fitness really is at the CORE of health and wellness, and the CORE CHALLENGE is your opportunity to start something that changes your health in a lasting, meaningful way. 

The Core Challenge is free to current members at Crew Fitness.

Non-members are invited to take the challenge and can purchase unlimited classes for the 5-week duration of the challenge for just $135. 

Each class on the Core Challenge incorporates extra core work. Crew Fitness balances strength and cardio, delivering a complete fitness program that works. Classes on the Core Challenge are specifically designed for those new to Crew Fitness and even new to fitness in general. There are people of all sizes, shapes, ages, and fitness abilities in each class at Crew.

The instructors help each individual to make the day’s workout right for them. Each person works at their own speed and to their own unique ability in class. There’s no such thing as ahead of or behind in a Crew class. There’s just exercise, and we celebrate exercise!

Core Challenge 2024 - MOBILE, AL

The Core Challenge, Mobile, al

Mobile, AL — The Core Challenge at Crew Fitness runs from January 8 - February 3. The overarching goal is to help YOU make fitness CONSISTENT. It’s not enough to just work out in January; our goal is to get you moving for LIFE. Fitness really is at the CORE of health and wellness, and the CORE CHALLENGE is your opportunity to start something that changes your health in a lasting, meaningful way. 

The Core Challenge is free to current members at Crew Fitness.

Non-members are invited to take the challenge and can purchase unlimited classes for the 4-week duration of the challenge for just $124. 

A FOCUS ON CORE STRENGTH

Each class on the Core Challenge incorporates extra core work. Crew Fitness balances strength and cardio, delivering a complete fitness program that works. We have 30 and 45 minute class options, and they’re different each day. 

Classes on the Core Challenge are specifically designed for those new to Crew Fitness and even new to fitness in general. There are people of all sizes, shapes, ages, and fitness abilities in each class at Crew. The instructors help each individual to make the day’s workout right for them. Each person works at their own speed and to their own unique ability in class. There’s no such thing as ahead of or behind in a Crew class. There’s just exercise, and we celebrate exercise!

GIVEAWAYS

Each person on the Core Challenge will be eligible to win weekly PRIZES! You’ll earn points for taking classes, posting to social media, bringing friends to Crew, and for CONSISTENCY! 

Each point gets you an entry into each week’s prize drawing. Each location will give away a new prize each week. At the end of the challenge, the person with the most points wins the GRAND PRIZE! 

HOW TO EARN POINTS:

• Each time you come to class, you’ll earn a point.

• Each time you post about Crew to social media, you’ll earn a point. 

• You’ll get FIVE BONUS POINTS when you complete 4 classes in a week.

• You’ll get TEN BONUS POINTS if you bring a friend who signs up for the Core Challenge. 

• Each point earns you an entry into that week’s drawing. 

The person with the most points at the end of the challenge wins the GRAND PRIZE. 

LET’S DO THIS!

Do not procrastinate signing up. Do not procrastinate showing up. 

There is no better or easier time to get moving! We’re here to help and we believe YOU CAN DO THIS!

Sign up now: