Life Athlete Score™ — Test Guide

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Before You Start

Read this before you begin your assessment

🧪 What You'll Need

A gym with a leg press, cable machine, and farmer carry handles. An open outdoor space (400m track ideal) or an Air Bike. A timer. Optional: recent blood test results and/or a DEXA scan report.

💪 Order of Testing

Always complete in this order: Movement Screen → Strength → Stability → Cardio. This minimises fatigue affecting results. Do not test cardio before strength.

⏳ Timing

Allow 60–75 minutes for the full assessment. Warm up for 10 minutes first — light movement, not exhaustive. Come rested — no heavy training the day before.

🧪 No Blood Work or DEXA?

No problem. Those sections are optional add-ons. Skip them and the tool scores you conservatively on those pillars. You can add results later as you get them.

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Section 1 — Movement Screen (12 pts)

Three patterns assessed: Hip Hinge, Squat Depth, Overhead Control. Quality over load — no weights needed.

Test 1A — Hip Hinge Pattern (Dowel RDL)

Set up with a dowel or broomstick
Hold a dowel (or broomstick) vertically along your spine — three points of contact: back of head, upper back (thoracic), and sacrum. This is your feedback tool.
Perform 5 controlled reps
Push your hips back, maintaining all three contact points. Knees soft, not locked. The hinge comes from the hips — not the lower back rounding. Go to a natural end range, then drive hips forward to return.
Record your score
Score yourself honestly based on what you feel and see — film yourself from the side if unsure.

Score	Tier	What It Looks Like
4 pts	Perform	Clean hinge, all 3 contact points maintained, hips load fully, spine neutral throughout
3 pts	Build	Good hinge, minor compensation (slight rib flare or one point lost briefly)
2 pts	Base	Hinge present but significant lower back rounding or multiple contact points lost
1 pt	Rebuild	Cannot maintain hinge pattern — squatting the movement, or pain present

Test 1B — Squat Depth

Set up feet shoulder-width
Toes slightly turned out (15–30 degrees). Arms forward for counterbalance. No heel raise — heels must stay flat on the floor throughout.
Perform 5 controlled bodyweight squats
Descend as deep as you can with control. Knees track over toes. No caving inward. Pause briefly at the bottom, then drive back up.
Record your score
Depth and control both matter. A deep squat with a collapsing knee scores lower than a slightly shallower squat with perfect control.

Score	Tier	What It Looks Like
4 pts	Perform	Below parallel (crease of hip below knee), heels flat, knees tracking, spine neutral
3 pts	Build	Parallel depth, minor compensation (slight heel rise or knee cave briefly)
2 pts	Base	Above parallel, or significant compensation — heels rise or knees collapse
1 pt	Rebuild	Cannot reach quarter squat without compensation, pain, or instability

Test 1C — Overhead Control

Stand with arms raised overhead
Press both arms directly overhead, biceps by ears. Ribs stay down — do not let them flare. Optional: hold a light plate (2.5–5kg) for feedback.
Hold for 10 seconds and assess
Can you keep your ribs down? Arms fully extended? No forward head posture? Breathe normally while holding the position.

Score	Tier	What It Looks Like
4 pts	Perform	Full range, arms vertical, ribs down, no forward head, can breathe normally
3 pts	Build	Slight rib flare or forward head, but arms reach overhead without restriction
2 pts	Base	Limited range — arms can't reach vertical, or significant rib flare required
1 pt	Rebuild	Cannot achieve overhead position, restriction, or pain present

Movement note: These screens separate capacity from strength. A client who has never trained can score highly here — and a longtime gym-goer can score poorly. Movement quality is the foundation everything else is built on.

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Section 2 — Strength (12 pts)

Three tests: Leg Press, Farmer's Carry, Machine Press or Row. All relative to bodyweight. Gym required.

Test 2A — Leg Press (8–10RM)

Find your 8–10RM
In 3 sets or fewer, work up to a weight you can lift for 8–10 controlled reps. Tempo: 2 seconds down, pause, 2 seconds up. Minimum 90 degrees knee flexion on every rep.
Record total load
Note the total weight on the machine (both sides). Divide by your bodyweight to get your relative strength ratio. This is what gets scored.

Score	Tier	Male (under 50)	Male (50+)	Female (under 50)	Female (50+)
4 pts	Perform	>2.3x BW	>2.0x BW	>1.8x BW	>1.5x BW
3 pts	Build	1.7–2.3x	1.5–2.0x	1.3–1.8x	1.1–1.5x
2 pts	Base	1.2–1.7x	1.0–1.5x	0.9–1.3x	0.7–1.1x
1 pt	Rebuild	<1.2x BW	<1.0x BW	<0.9x BW	<0.7x BW

Test 2B — Farmer's Carry

Load up and walk
Use dumbbells, kettlebells, or a trap bar. Load = combined weight in both hands. Walk a minimum of 20 metres without stopping or setting the weight down. Time it or measure distance.
Score based on load relative to bodyweight
Add both implements together for total load. Divide by bodyweight. This single test is one of the best predictors of all-cause mortality in research — grip and loaded carry capacity matter.

Score	Tier	Total Load (all genders)
4 pts	Perform	>125% of bodyweight, 20m+ with control
3 pts	Build	100–125% of bodyweight, 20m+
2 pts	Base	75–100% of bodyweight, 20m+
1 pt	Rebuild	<75% of bodyweight, or cannot complete 20m

Test 2C — Machine Press or Supported Row (8–10RM)

Choose one: Chest Press or Supported Row
Pick whichever feels more natural. Use a machine (not free weights — we want pure strength output, not stabiliser compensation). 8–10RM with full range and controlled tempo.
Record load relative to bodyweight
This tests upper body horizontal pushing or pulling strength. Both predict shoulder health and functional capacity at older ages.

Score	Tier	Male	Female
4 pts	Perform	>1.2x BW	>1.0x BW
3 pts	Build	0.9–1.2x BW	0.7–1.0x BW
2 pts	Base	0.6–0.9x BW	0.4–0.7x BW
1 pt	Rebuild	<0.6x BW	<0.4x BW

Age adjustment: All strength scores are adjusted by age in the tool. 40–49: thresholds reduced 5–10%. 50–59: reduced 10–20%. 60+: reduced 20–30%. The goal is to assess you relative to what's realistic and healthy at your age — not compare a 58-year-old to a 32-year-old.

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Section 3 — Stability (12 pts)

Three anti-movement tests: Plank Hold, Shoulder Tap Plank, Single Leg Balance. No equipment needed.

Test 3A — Plank Hold (Max Duration)

Set up in a perfect plank
Forearms on the floor, elbows under shoulders. Body in a straight line from head to heels — no hips sagging, no piking up. Neck neutral, eyes to the floor slightly ahead.
Hold to failure — perfect form only
The moment your hips sag below the line, the test is over. No partial credit for holding with bad form. Stop the timer.

Score	Tier	Time
4 pts	Perform	120+ seconds
3 pts	Build	75–120 seconds
2 pts	Base	45–74 seconds
1 pt	Rebuild	Under 45 seconds

Test 3B — Shoulder Tap Plank (Anti-Rotation)

Start in a high plank (hands)
Hands under shoulders, body rigid. Without rotating your hips, lift one hand and tap the opposite shoulder. Alternate sides. Count each tap as one rep. Complete 20–40 taps.
Score based on quality of control
The goal is zero hip rotation. A slight shift is normal — a full rotation of the hips side to side means your anti-rotation system is weak. Score the worst few reps, not the best.

Score	Tier	What It Looks Like
4 pts	Perform	30+ taps, zero visible hip rotation, smooth and controlled throughout
3 pts	Build	20–30 taps, minor hip shift (under 2–3cm) on most reps
2 pts	Base	20 taps with significant hip rotation, or under 20 taps with minor rotation
1 pt	Rebuild	Cannot stabilise — hips rotate fully on nearly every rep, or cannot maintain plank during taps

Test 3C — Single Leg Balance (Each Side)

Stand on one leg
Lift the opposite foot off the floor — knee bent to about 90 degrees. Eyes forward. No holding anything. Stand on a flat, hard surface (not carpet). Time how long you can hold with control.
Test both sides, score the weaker one
Imbalance between sides is often more telling than the raw number. A 30-second right leg and 8-second left leg flags a problem — even if the average looks acceptable.

Score	Tier	Weaker Side
4 pts	Perform	30+ seconds with full control
3 pts	Build	20–30 seconds
2 pts	Base	10–20 seconds
1 pt	Rebuild	Under 10 seconds, or cannot hold without touching down

🏃

Section 4 — Cardiovascular (8 pts)

Two tests: Cooper 12-Minute Run and Air Bike 25-Calorie Sprint. Choose one or complete both — the tool takes the higher score.

Test 4A — Cooper Test (12-Minute Run)

Find a 400m track or measured flat course
A treadmill works (set to 1% incline to simulate outdoor conditions). Start a 12-minute timer. Run as far as possible at the best sustained pace you can hold for the full 12 minutes.
Record total distance in metres
Do not sprint and blow up. This is a paced effort — the goal is to cover maximum total distance, which means finding the fastest pace you can sustain for the full duration. The last 2 minutes should feel hard.

Score	Tier	Male (under 50)	Male (50+)	Female (under 50)	Female (50+)
4 pts	Perform	>2,800m	>2,500m	>2,400m	>2,100m
3 pts	Build	2,400–2,800m	2,100–2,500m	2,000–2,400m	1,750–2,100m
2 pts	Base	2,000–2,399m	1,750–2,099m	1,600–1,999m	1,400–1,749m
1 pt	Rebuild	<2,000m	<1,750m	<1,600m	<1,400m

💡 No track? Use Google Maps to measure a flat 1km loop, then count laps. Or use your Apple Watch / Garmin GPS distance.

Test 4B — Air Bike (25 Calories for Time)

Set up on an Air Bike (Assault, Rogue, Echo)
Start from a dead stop. Sprint to accumulate exactly 25 calories as fast as possible. Use both arms and legs — this is a full body effort. Record your time in seconds.
Go all out
This test takes under 2 minutes for most people. It measures peak aerobic power output — different to the sustained capacity tested in the Cooper run. Both matter for longevity.

Score	Tier	Time (all genders)
4 pts	Perform	Under 55 seconds
3 pts	Build	55–70 seconds
2 pts	Base	70–90 seconds
1 pt	Rebuild	Over 90 seconds

Cardio and longevity: VO2 max is one of the single strongest predictors of all-cause mortality — more so than almost any biomarker. Moving from the bottom quartile to the top quartile of cardiorespiratory fitness reduces mortality risk by over 50%. This pillar matters.

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Section 5 — Blood Markers (Optional)

Requires recent blood test results. If you don't have these, select "No recent blood work" in the tool — it will score conservatively.

For each marker, compare your result to the longevity-optimised ranges below. These are not standard "normal" ranges — they are the ranges associated with the lowest long-term disease risk, based on current longevity research.

Marker	Optimal (Full Points)	Acceptable	Concerning
ApoB	<70 mg/dL	70–100 mg/dL	>100 mg/dL
hsCRP	<0.5 mg/L	0.5–1.0 mg/L	>1.0 mg/L
Fasting Insulin	<5 uIU/mL	5–10 uIU/mL	>10 uIU/mL
HbA1c	<5.1%	5.1–5.6%	>5.6%
Fasting Glucose	<85 mg/dL	85–100 mg/dL	>100 mg/dL
Vitamin D	50–70 ng/mL	30–49 ng/mL	<30 ng/mL

💡 Getting blood work in Australia? Ask your GP to add ApoB, hsCRP, fasting insulin, and HbA1c to your standard lipid panel. Many GPs will include these without issue. If not, private testing is available through clinics like Monash Health, Sullivan Nicolaides, or direct-to-consumer services.

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Section 6 — DEXA Body Composition (Optional)

If you've had a DEXA scan, you can input your results. This adds the body composition layer to your assessment — something no scale or BMI calculation can give you.

A DEXA scan (Dual Energy X-ray Absorptiometry) is the gold standard for body composition analysis. It gives you four numbers that matter far more than your weight:

💪 Muscle Mass (kg)

Total lean tissue. This is the most important longevity metric on a DEXA — muscle mass predicts insulin sensitivity, metabolic rate, bone density, and survival after illness or injury.

📊 Body Fat Percentage

Total fat as a percentage of bodyweight. Different to BMI — two people at the same weight can have vastly different body fat. The distribution matters as much as the number.

🎯 Visceral Fat Score

Fat stored around organs (not under the skin). This is the metabolically active, inflammatory fat that drives insulin resistance, cardiovascular disease, and systemic inflammation. Even lean-looking people can have high visceral fat.

🦴 Bone Density (T-Score)

Bone mineral density relative to a healthy young adult. Osteopenia starts below ‑1.0. This directly informs how aggressive your strength training should be — and what you can safely load.

What to Look For in Your Results

Metric	Optimal Range	Notes
Body Fat % (Male)	10–20%	Performance range 10–15%. Above 25% = metabolic risk zone
Body Fat % (Female)	18–28%	Performance range 18–22%. Above 35% = metabolic risk zone
Visceral Fat Score	1–3	Score of 5+ requires immediate dietary and training intervention
Muscle Mass Index	Age-adjusted	The tool references sex-and-age-matched norms from DEXA population data
T-Score (Bone)	>‑1.0	‑1.0 to ‑2.5 = osteopenia. Below ‑2.5 = osteoporosis

Where to get a DEXA in Australia: Look for specialist body composition clinics in your city. In Sydney: Body Composition Clinic (Macquarie St), Precision Athletica, or ask your GP for a referral. A scan typically costs $80–$150 and takes 15 minutes. Worth doing once a year while you're actively training.

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Section 7 — Lifestyle Inputs

These questions are self-reported. Answer honestly — the tool is on your side, not judging you.

Input	High Score	Mid	Low
Sleep Quality	7–9 hrs, consistent, feel rested	6–7 hrs or variable quality	Under 6 hrs, poor quality
Daily Movement	8,000+ steps, non-exercise activity high	5,000–8,000 steps	Under 5,000 steps, mostly sedentary
Protein Intake	1.6–2.2g per kg bodyweight consistently	Some protein focus, inconsistent	Little protein awareness
Stress / Recovery	Managed, consistent recovery practices	Moderate, occasional overwhelm	Chronic, unmanaged, poor recovery

Lifestyle note: Sleep is often the highest-leverage input — especially for anyone in the Base or Rebuild tier. A client who improves from 5.5 to 7.5 hours of quality sleep consistently will see measurable changes across every other pillar within 4–6 weeks. Fix sleep before you fix anything else.

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After You Get Your Score

What to do with your results

🎯 Focus on Your Lowest Pillar

The tool identifies your single highest-leverage priority. Don't try to fix everything at once — progressive overload applies to lifestyle, not just the gym. One pillar at a time.

📲 Take It to Mini Julian

Copy your score snapshot and bring it to your AI coach on WhatsApp. Mini Julian will build your personalised 90-day plan from day one — based on exactly where you are right now.

📅 Retest Every 12 Weeks

Biomarkers take 8–12 weeks to shift. Body composition takes longer. Retest quarterly to track real progress — not weekly fluctuations that mean nothing.

📈 Track Your Score Over Time

Your first score is your baseline. The goal is to increase your Life Athlete Score every 12 weeks — and watch your biological age drop as the system compounds over time.

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