Home Training: Functional Assessment

Before starting or continuing your home workout plan, it's essential to understand your current fitness level . With a simple and practical functional assessment, you can identify your strengths, areas for improvement, and track your progress over time.

In this article, we'll show you basic physical tests that can be done at home without expensive equipment—just using your body weight and a jump rope. These functional tests will help you adapt your workouts to your actual capabilities and stay motivated.

Why do a functional assessment?

Functional assessment allows:

• Diagnose your physical condition quickly and practically
• Establish baselines for future training
• Identify imbalances between muscle groups
• Avoid injuries by adapting your training to your level
• Measure progress objectively and in a motivating way

📝 Tip: Repeat this assessment every 4 to 6 weeks to see the results of your training!

How to perform a functional assessment?

✔ Materials needed:

• Stopwatch or timer app
• Jump rope
• Floor mat or mattress
• Pen and paper (or Excel/Google Sheets) to record the results

Functional Testing at Home

1. Maximum number of jumps with rope – 1 minute

• Objective : To assess coordination, endurance and agility
• Execution : Perform the highest number of continuous jumps possible in 1 minute
• Record : Only counts well-executed jumps (without tripping on the rope)

Reference table

Level	Number of jumps in 1 minute
Beginner	< 80
Intermediate	80 – 120
Advanced	> 120

Assesses coordination, rhythm and endurance.

2. Maximum jump rope – 5 minutes

• Objective : To assess cardiovascular endurance and prolonged coordination
• Execution : Jump continuously for 5 minutes; if you stumble, quickly resume
• Record : Total sum of jumps

Reference table

Level	Number of jumps in 1 minute
Beginner	< 80
Intermediate	80 – 120
Advanced	> 120

Assesses coordination, rhythm and endurance.

3. Maximum squats – 1 minute

• Objective : To assess the strength and endurance of the lower limbs
• Execution : With feet shoulder-width apart, do full squats (90º or more) for 1 minute
• Record : Only counts well-executed squats

Reference table

Level	Number of Squats
Beginner	< 25
Intermediate	25 – 45
Advanced	> 45

It works your legs and glutes. Technique is essential: lower yourself to at least 90°.

4. Maximum push-ups – 1 minute

• Objective : To assess the strength of the trunk, chest, shoulders and triceps
• Execution : Push-ups with the chest close to the floor; maintain correct posture
• Adapted option : Push-ups with knees on the floor, for beginners
• Record : Total number of completed push-ups

Reference table

Level	Number of Push-ups
Beginner	< 15
Intermediate	15 – 30
Advanced	> 30

Test upper body strength. If necessary, adjust with knees on the floor.

5. Maximum sit-ups – 1 minute

• Objective : To assess abdominal resistance
• Execution : Lying on your back, feet flat on the floor, perform raises touching your knees or beyond, with control
• Record : Number of completed repetitions

Reference table

Level	Number of sit-ups
Beginner	< 20
Intermediate	20 – 35
Advanced	> 35

Use a controlled technique, without exaggerated swinging.

6. Half Burpee – 1 minute

• Objective : To assess agility and endurance
• Execution : The half burpee is done without the final jump: squat, stretch your legs back and return to the starting position.
• Record : Number of completed repetitions

Reference table

Level	Number of Repetitions
Beginner	< 12
Intermediate	12 – 20
Advanced	> 20

Excellent for testing cardiovascular endurance and explosive strength without high impact. Ideal for beginners or those with knee or ankle limitations.

7. Full burpee – 1 minute

• Objective : To assess agility and endurance
• Execution : Squat, back extension, push-up to the floor, return and final jump with arms in the air.
• Record : Number of completed repetitions

Reference table

Level	Number of Repetitions
Beginner	< 8
Intermediate	8 – 15
Advanced	> 15

One of the most comprehensive and demanding exercises. It involves strength, endurance, and coordination. Useful for assessing the practitioner's overall ability.

Recommended additional testing

8. Plank Hold Test

• Objective : To assess core strength and stability
• Execution : Plank position with forearms on the floor, body aligned
• Record : Maximum time in seconds until posture breaks

Reference table

Level	Maximum Time (seconds)
Beginner	< 30 s
Intermediate	30 – 90 s
Advanced	> 90 s

9. Shoulder Mobility Test

• Objective : To assess shoulder flexibility and mobility
• Execution : Try to play with both hands behind your back (one on top, one on the bottom)
• Record : Qualitative assessment — touches, almost touches, or does not touch

Reference table

Level	Result
Beginner	Can't touch
Intermediate	Almost touches
Advanced	Play comfortably

10. Single Leg Balance Test

• Objective : To assess balance and motor control
• Execution : Standing on one leg, eyes open (level 1) and then closed (level 2)
• Record : Time in seconds without losing balance (up to 60s)

Reference table