Complete all 7 sections to receive your personalised Longevity Score β the most complete longevity assessment model available. Results are age, sex, and bodyweight adjusted.
Section 2 β Movement / 5 pts
Movement Screen
No load required. This section tests motor control and range β the foundation of injury-free longevity training.
π
Hip Hinge Pattern
5 controlled reps. Dowel or bodyweight RDL. Assess: spine neutrality, hip loading, posterior chain range.
π¦΅
Squat Depth Pattern
5 bodyweight squats. Assess: depth (below parallel), heel contact, knee tracking, control at the bottom.
Low-skill, high-signal. Scores are calculated relative to your bodyweight β the only honest measure of strength.
π¦΅
Leg Press (8β10 Rep Max)
Find 8β10RM in β€3 sets. Controlled 2-0-2 tempo. Full depth, no bouncing at the bottom.
Poliquin protocol β build to your 8-10RM over 3 attempts, resting 3 min between sets.
ποΈ
Farmer's Carry
Total combined load. Walk minimum 20 metres. Record the load you completed the full distance with.
Grip strength correlates directly with longevity. Bodyweight carry over 40m = elite.
πͺ
Machine Press or Row (8β10 Rep Max)
Choose: Chest Press or Supported Row. 8β10RM. Full range, controlled. No momentum.
Haven't tested this yet? Skip this section β
No problem β we'll score you on what you have and show you how to test this next time.
Undo β I have results
Section 4 β Stability / 10 pts
Stability Tests
Anti-movement control. This is where most people fail β and where injury lives. The foundation of longevity.
π§±
Plank Hold
Standard forearm plank. Perfect form only β stop the clock the moment form breaks.
π
Shoulder Tap Plank
Plank position. Alternate shoulder taps. Score the level of hip shift and rotation during movement.
π§
Single Leg Balance
Eyes open, arms crossed on chest. Record the weaker side. Predicts fall risk and neurological control.
Haven't tested this yet? Skip this section β
No problem β we'll score you on what you have and show you how to test this next time.
Undo β I have results
Section 5 β Cardio / 10 pts
Cardio Tests
VOβ max is the single strongest predictor of mortality. These two tests measure aerobic base and power output.
π
Cooper Test (12-Minute Run)
Run as far as possible in exactly 12 minutes on a flat surface. Record total distance.
Galpin: strongest aerobic marker you can run in a gym or park. Weighted 70% of cardio score.
π΄
Air Bike Power Sprint (30 Seconds)
Maximum effort sprint for exactly 30 seconds. Record total calories on the display at the finish.
Anaerobic power output β measures sprint capacity. Males target β₯30 cal / Females target β₯22 cal. Weighted 30% of cardio score.
Haven't tested this yet? Skip this section β
No problem β we'll score you on what you have and show you how to test this next time.
Undo β I have results
Section 6 β Body Composition / 25 pts (optional)
DEXA Scan Results
Optional but elite. DEXA reveals the structural layer of longevity β body fat, visceral fat, muscle mass, and bone density. The missing piece most assessments ignore.
Include DEXA Results
Unlocks body composition scoring (+25 pts)
π₯
Body Fat Percentage
Primary driver β 40% of DEXA score. We use strict performance-optimised targets, not population averages.
