Life Athlete Score™ — Test Guide

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Before You Start

How the scoring works and what you'll need

📊 100 points across 6 pillars

Stability (10) + Movement (5) + Strength (15) + Cardio (10) + DEXA (25, optional) + Blood (35, optional). Personal Info is Section 1 and has no points. The four physical sections are mandatory. Without DEXA and Blood the score is capped at 74 (Silver); with one of the two, 89 (Gold); with both, the full 100 is available.

🏆 Your tier is your identity

🟢 Life Athlete (90+) · 🔵 Gold (75–89) · 🟡 Silver (60–74) · 🔴 Bronze (<60). Each per-test result is also tiered Rebuild / Base / Build / Perform (1–4 points).

⏱ Test in this order

Stability → Movement Screen → Strength → Cardio. Stability comes first because it is the foundation — anti-movement control is where most people fail and where injury lives, and you get a cleaner reading before strength and cardio work fatigues them. ~60–75 minutes. If you don't have DEXA or bloods yet, you can leave those blank and still get a valid score — it is just capped (74 without either, 89 with one), and we'll show you how much you're leaving on the table.

📏 Age & bodyweight adjusted

Strength is calculated as a ratio of your bodyweight. Cardio targets soften by 7.5% per decade after 40. Be honest with your inputs — the plan we build from your score is only as accurate as your baseline.

One source of truth. This guide mirrors the live Life Athlete Score tool exactly — same 7 sections, same tests, same brackets. Everything you read here is what the tool calculates.

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Section 2: Stability (10 points)

Anti-movement control. Where most people fail and where injuries live. Three tests.

Test 4A — Plank Hold

Standard forearm plank
Elbows under shoulders, body in a straight line. Glutes squeezed, ribs down, neutral neck. Time starts when position is perfect.
Stop the clock the moment form breaks
Hips sag or pike, ribs flare, neck loses neutral → stop. Record seconds held with perfect form.

Tier	Male (seconds)	Female (seconds)
🟢 Perform (4 pts)	≥ 120 sec	≥ 90 sec
🔵 Build (3 pts)	90 – 120 sec	60 – 90 sec
🟡 Base (2 pts)	60 – 90 sec	45 – 60 sec
🔴 Rebuild (1 pt)	< 60 sec	< 45 sec

Test 4B — Shoulder Tap Plank

High plank position
Hands under shoulders, hips level. Alternate touching opposite shoulder with one hand — 20 controlled taps total.
Score by control quality
Look for hip rotation/shift each rep.

Tier	Score	What you see
🟢 Perform (4 pts)	Locked	Hips do not shift — whole body holds steady
🔵 Build (3 pts)	Minor	Small, smooth weight transfer with each tap
🟡 Base (2 pts)	Shifting	Visible hip rotation or wobble each rep
🔴 Rebuild (1 pt)	Unstable	Cannot stabilise; significant collapse or pace breakdown

Test 4C — Single-Leg Balance (Eyes Open)

Arms crossed on chest, eyes open
Lift one foot just off the floor (do not rest it on the standing leg). Hold as long as possible.
Record your weaker side
Test both sides; the lower of the two times is your score. Predicts fall risk and neurological control.

Tier	Time on weaker side
🟢 Perform (4 pts)	≥ 25 sec
🔵 Build (3 pts)	15 – 25 sec
🟡 Base (2 pts)	8 – 15 sec
🔴 Rebuild (1 pt)	< 8 sec

Cap rule for plank. If your plank scores Rebuild (1), the entire stability block is capped at 8/12 internal pts. Trunk stability is non-negotiable — we rebuild this before chasing performance.

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Section 3: Movement Screen (5 points)

Three patterns scored 1–4. Goal: can you access the positions required for lifelong, injury-free training?

Test 2A — Hip Hinge Pattern

Set the position
Place a dowel or broomstick along your spine. Three contact points must touch: back of head, upper back (thoracic), and tailbone (sacrum). Feet hip-width.
Hinge at the hips
Push hips back, soft bend in knees. Lower until torso is roughly parallel to the floor. 5 controlled reps. Spine must stay neutral the entire time.

Score	Tier	Standard
4 pts	🟢 Perform	Full range, three contact points held, hips load first, hamstring tension obvious
3 pts	🔵 Build	Clean pattern with minor compensation (slight rib flare or knee dominance)
2 pts	🟡 Base	Limited range or some rounding through lower back
1 pt	🔴 Rebuild	Cannot hinge without significant rounding or knee-dominant compensation

Test 2B — Squat Depth

Stand bodyweight, shoes off if possible
Feet shoulder-width, toes slightly out. Arms forward for counter-balance. 5 reps.
Squat to depth, control throughout
As deep as you can go while keeping heels flat, knees tracking over toes, neutral spine. Pause briefly at the bottom each rep.

Score	Tier	Standard
4 pts	🟢 Perform	Crease of hip below top of knee, heels flat, controlled bottom position
3 pts	🔵 Build	At parallel, heels flat, minor compensation under load
2 pts	🟡 Base	Above parallel or slight heel rise / knee cave
1 pt	🔴 Rebuild	Cannot reach parallel, pain, or significant compensation

Test 2C — Overhead Control

Stand tall, ribs down, arms overhead
Lock the rib cage in place — do not let it flare forward. Optional: hold a 2.5–5kg plate. Lift arms straight up overhead.
Hold for 3 seconds, assess
Look for: full shoulder flexion, no rib flare, no forward head, no excessive lower-back arch.

Score	Tier	Standard
4 pts	🟢 Perform	Full overhead, ribs down, neutral spine, no head migration forward
3 pts	🔵 Build	Near full range with slight rib flare or forward head
2 pts	🟡 Base	Limited shoulder flexion or significant compensation
1 pt	🔴 Rebuild	Pain or major restriction — arms cannot reach vertical

How Section 3 scores. Sum your 3 test scores (max 12), then we scale to /5. Example: 4+3+3 = 10 of 12 → 4.2 / 5 in the Score Tool.

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Section 4: Strength (15 points)

Three low-skill, high-signal tests. All scored as a ratio of your bodyweight, then age-adjusted.

Test 3A — Leg Press (8–10 Rep Max)

Warm up to your working weight
2–3 build-up sets. Then find a load you can press for 8–10 controlled reps, full depth (knee to ~90°), 2-0-2 tempo. Stop when form breaks — no bouncing.
Record the PLATES ONLY, in kilograms
Add up the plates on the 45° sled and enter that number — do not add the carriage. The MBHC sled weighs 53 kg empty and the tool adds it for you, then calculates ratio = (plates + 53) / bodyweight and age-adjusts. Typing the total would count the carriage twice and over-read the score.

Tier	Male (ratio of bodyweight)	Female (ratio of bodyweight)
🟢 Perform (4 pts)	≥ 2.95×	≥ 2.60×
🔵 Build (3 pts)	2.35× – 2.95×	2.10× – 2.60×
🟡 Base (2 pts)	1.85× – 2.35×	1.70× – 2.10×
🔴 Rebuild (1 pt)	< 1.85×	< 1.70×

💡 Worked example: 80kg male, 160kg of plates for 8 reps → 160 + 53 carriage = 213kg → ratio 2.66× → Build tier (3 pts).

Test 3B — Farmer's Carry

Pick a target load
Use two equal dumbbells, kettlebells, or a trap bar. Total combined load is what counts (50kg + 50kg = 100kg total).
Walk at least 20 metres unbroken
Tall posture, brace through the trunk, no grip slip. Record the heaviest load you completed the full distance with.

Tier	Male (ratio of bodyweight)	Female (ratio of bodyweight)
🟢 Perform (4 pts)	≥ 0.75×	≥ 0.55×
🔵 Build (3 pts)	0.55× – 0.75×	0.40× – 0.55×
🟡 Base (2 pts)	0.35× – 0.55×	0.25× – 0.40×
🔴 Rebuild (1 pt)	< 0.35× or < 20m	< 0.25× or < 20m

💡 Grip strength is one of the strongest predictors of all-cause mortality. Bodyweight carry over 40m = elite.

Test 3C — Single-Arm Dumbbell Row (8RM, both arms)

Three-point stance, or chest-supported
Hand and knee on the bench, spine long, no torso rotation. Anyone with a back flag uses the chest-supported version on a 30° incline bench. Same result, no spinal load.
Build to an 8-rep max on each arm
8 strict reps at RPE 8–9, full range (elbow past the ribs), 2-0-2 tempo. Test both arms; record both. The weaker arm is scored. A gap over 10% between arms is flagged on the report.

Tier	Male (dumbbell ÷ bodyweight)	Female (dumbbell ÷ bodyweight)
🟢 Perform (4 pts)	≥ 0.50×	≥ 0.40×
🔵 Build (3 pts)	0.40× – 0.50×	0.32× – 0.40×
🟡 Base (2 pts)	0.30× – 0.40×	0.24× – 0.32×
🔴 Rebuild (1 pt)	< 0.30×	< 0.24×

💡 Why a dumbbell and not the row machine: a dumbbell is the only pulling load that is the same in every gym. Cam profiles and lever arms mean “60 kg” on one machine is not 60 kg on another, so machine numbers cannot be compared between clubs or across a retest. A Plan Longevity standard — no published norms exist for this test.

Test 3D — Grip Strength (hand dynamometer)

Seated, elbow at 90°, wrist neutral
Shoulder relaxed at the side, forearm level, handle at the second position. Do not brace the arm against the body or swing.
Best of two maximal 3-second squeezes per hand
15 seconds rest between attempts, alternate hands. Record the best value for each hand in kg. The tool scores the higher hand and flags a gap over 10%.
No dynamometer? Leave both fields blank
The pillar then scores on the other three tests and the report says grip was not measured. Never estimate.

Tier	Rule	Example — man aged 55	Example — woman aged 55
🟢 Perform (4 pts)	≥ 90th percentile for someone 10 years younger	≥ 59 kg	≥ 38 kg
🔵 Build (3 pts)	≥ 50th percentile, 10 years younger	48 – 59 kg	30 – 38 kg
🟡 Base (2 pts)	≥ 30th percentile, 10 years younger	42 – 48 kg	25 – 30 kg
🔴 Rebuild (1 pt)	below that	< 42 kg	< 25 kg

💡 Grip is the strength test with the strongest longevity evidence — in a 140,000-person study every 5 kg less grip carried a measurably higher risk of dying from any cause. Norms are from a 12-study British dataset on Jamar-type dynamometers; a Camry-style digital device reads about 1–2 kg higher, so note the device.

Machine Chest Press — recorded, not scored

Optional, for continuity with pre-September assessments and for the client's own log. The tool only scores it if no row was entered. Same protocol as before: 8–10RM, full range, no momentum.

Age multiplier. Strength targets soften with age: under 40 = baseline; 40–49 ×0.925; 50–59 ×0.85; 60+ ×0.75. Cardio uses its own, steeper curve (VO₂max falls faster than strength): men ×0.88 / ×0.79 / ×0.68 / ×0.59 for the 40s / 50s / 60s / 70+, women ×0.80 / ×0.71 / ×0.62 / ×0.53. The tool applies both automatically based on the age you entered. Four tests, equal weight: leg press, carry, row and grip each score 1–4; the sum (out of 16) is scaled to the 15-point section. Without a dynamometer it is three tests out of 12, scaled the same way. Cap rule: if any single strength test scores Rebuild (1), your strength block is capped at 9/15 internal pts — we close the gap before driving load further.

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Section 5: Cardiovascular (10 points)

VO₂ max is the single strongest predictor of all-cause mortality. Two tests measure aerobic base and sprint power.

Three ways to measure cardio — pick one per client, and retest on the same one. (A) the 12-minute run + 30-second air-bike sprint below; (B) a VO₂ max from the client's wearable; or (C) the 6-minute bike test (heart rate + watts) — the default for anyone 55+ or who doesn't run. All three land on the same VO₂ max scale and the same age/sex bands. The tool records which method was used; a retest on a different method starts a new baseline rather than showing a change.

Test 5A — Cooper Test (12-Minute Run)

Warm up 10 minutes
Flat surface (track or treadmill). Steady jog to mobilise, no full sprints in warm-up.
Run as far as possible in exactly 12 minutes
Hold the hardest sustainable pace. Record total distance in metres. Weighted 70% of cardio score.

Tier	Male (metres at age <40, baseline)	Female (metres at age <40, baseline)
🟢 Perform (4 pts)	≥ 2,960 m	≥ 2,518 m
🔵 Build (3 pts)	2,650 – 2,960 m	2,205 – 2,518 m
🟡 Base (2 pts)	2,280 – 2,650 m	1,892 – 2,205 m
🔴 Rebuild (1 pt)	< 2,280 m	< 1,892 m

💡 Age adjustment is applied automatically. A 55-year-old male hitting 2,500m scores the same as a 35-year-old hitting ~2,800m.

Test 5B — Air Bike Power Sprint (30 seconds)

Set up an Assault Bike or equivalent
Clear the display. Quick warm-up: 60 sec light pedal then 3×5sec accelerations.
Maximum effort for 30 seconds
Go from zero. Hold absolute max effort for the full 30 seconds. Record total calories on display at the finish. Weighted 30% of cardio score.

Tier	Male (calories)	Female (calories)
🟢 Perform (4 pts)	≥ 24 cal	≥ 17 cal
🔵 Build (3 pts)	18 – 24 cal	13 – 17 cal
🟡 Base (2 pts)	13 – 18 cal	9 – 13 cal
🔴 Rebuild (1 pt)	< 13 cal	< 9 cal

Test 5C — 6-Minute Bike Test (submaximal, heart rate + watts)

Screen first — stop criteria and exclusions
Do not run the heart-rate estimate if the client takes beta-blockers (tick the box in the tool; the 12-minute effort is used instead). Exclude anyone with uncontrolled hypertension, chest pain on exertion, or a cardiac event in the last 12 months without written clearance. Stop immediately for chest pain, dizziness, unusual breathlessness or the client asking to stop.
Upright bike that shows watts (Life Fitness at MBHC)
Seat height: slight knee bend at the bottom of the stroke. Heart rate from the contact grips is fine; a chest strap or the client's wearable is better. Record resting heart rate seated before starting if you can.
2 minutes easy, then 6 minutes at a fixed wattage
Pick a wattage that brings heart rate to 120–170 bpm by minute 3 (a rough start: 50 W women / 75 W men for the unfit, 100 W / 125 W for the fit; nudge once in the first 2 minutes, then hold it). Cadence 60–70 rpm.
Record watts and the average heart rate over minutes 5–6
If minute-5 and minute-6 readings differ by more than 5 bpm, ride one more minute and use minutes 6–7. Heart rate must be 110–175 at the end for a valid estimate (up to 185 is accepted but marked low confidence; below 110 the tool refuses it — raise the wattage and repeat). Enter watts, heart rate and (optional) resting heart rate.

💡 How it scores: the tool estimates VO₂ max from the power and heart rate (the same principle as the classic Åstrand cycle test — the heart-rate line extrapolated to age-predicted maximum) and applies exactly the same age/sex bands as the run and the wearable. A resting heart rate tightens the estimate; without one the tool assumes 70 and says so on the report. On beta-blockers the estimate comes from the 12-minute bike effort's average watts and is marked low confidence.

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Section 6: Body Composition / DEXA (25 points, optional)

Optional but elite. DEXA reveals the structural layer of longevity — body fat, visceral fat, muscle mass, bone density. The missing piece most assessments ignore.

Four sub-scores combine into the 25-point DEXA total. Weights: Body Fat ×40%, Visceral Fat ×30%, Lean Mass ×20%, Bone Density ×10%.

6A — Body Fat % (40% weight)

From the “Total Body Fat %” line of your DEXA report. Plan Longevity uses strict performance-optimised targets, not the average-population brackets your DEXA print-out shows.

Tier	Male	Female
🟢 Perform (4 pts)	8–12%	18–24%
🔵 Build (3 pts)	12–16%	24–30%
🟡 Base (2 pts)	16–22%	30–36%
🔴 Rebuild (1 pt)	> 22%	> 36%

Below the optimal band is not Rebuild. Under 8% (men) / under 18% (women) scores Build (3 pts); under 5% (men) / under 14% (women) scores Base (2 pts) — essential-fat territory, worth a conversation, but not the same as carrying too much.

6B — Visceral Fat (30% weight)

Either enter visceral fat mass (kg) or select the category your DEXA report uses. Visceral fat is the most dangerous fat depot — it drives metabolic and cardiovascular risk independent of total weight.

Tier	Men <40	Men 40+	Women <40	Women 40+	Category
🟢 Perform (4 pts)	< 0.50 kg	< 0.60 kg	< 0.35 kg	< 0.40 kg	Very Low
🔵 Build (3 pts)	0.50 – 0.75	0.60 – 0.90	0.35 – 0.53	0.40 – 0.60	Low
🟡 Base (2 pts)	0.75 – 1.00	0.90 – 1.20	0.53 – 0.70	0.60 – 0.80	Moderate
🔴 Rebuild (1 pt)	≥ 1.00 kg	≥ 1.20 kg	≥ 0.70 kg	≥ 0.80 kg	High

Rebuild starts at the published cardiometabolic-risk cutoff for that sex and age (Int J Obes 2021, n=1,482). These are GE Lunar mass values in kg. A Hologic scanner reports visceral area in cm² — not interchangeable, so record the scanner make alongside the number. If you only have the report's category word, enter that instead.

⚠️ Override: If visceral fat scores Rebuild (High), your total Life Athlete Score is capped at 70 regardless of every other result. Visceral fat is the highest-leverage flag in the system — if it's High, addressing it is your #1 priority before any other intervention.

6C — Lean Mass (20% weight)

Scored via Lean Mass Index (LMI = total lean kg / height in metres squared). Muscle is your metabolic engine and ageing insurance — the strongest defence against frailty.

Client age	Men — Perform / Build / Base	Women — Perform / Build / Base
Under 40	≥ 23.8 / 19.5 / 18.3	≥ 18.0 / 15.3 / 14.5
40 – 49	≥ 22.2 / 19.3 / 18.2	≥ 18.8 / 15.4 / 14.6
50 – 59	≥ 22.1 / 19.2 / 17.9	≥ 19.0 / 15.3 / 14.4
60 – 69	≥ 21.6 / 18.8 / 17.8	≥ 18.7 / 15.5 / 14.4
70 – 79	≥ 21.3 / 18.9 / 17.8	≥ 18.2 / 15.3 / 14.4
80+	≥ 19.9 / 17.7 / 17.1	≥ 17.7 / 14.9 / 14.2

Anything below the Base figure is Rebuild (1 pt). LMI = total lean mass (kg) ÷ height (m)² — not appendicular. Perform / Build / Base sit at the 90th / 50th / 30th percentile for someone ten years younger than the client, which is the Plan Longevity standard. Reference: Imboden 2017, PLOS ONE, GE Lunar DXA, n=3,327.

💡 Worked example: 80kg male, 175cm tall, 65kg lean mass → LMI = 65 ÷ (1.75)² = 21.2 → Build tier.

6D — Bone Mineral Density (10% weight)

T-Score from your DEXA report. We are building a skeleton that lasts 90+ years — bone density is one of the few longevity markers that's hard to recover once lost.

Tier	Age 50+ — T-score	Under 50 — Z-score	Interpretation
🟢 Perform (4 pts)	> 0	≥ 0	Above average for the reference group
🔵 Build (3 pts)	−1.0 to 0	−1.0 to 0	Normal
🟡 Base (2 pts)	−2.5 to −1.0	−2.0 to −1.0	50+: osteopenia · under 50: below the expected range for age
🔴 Rebuild (1 pt)	< −2.5	< −2.0	Load-bearing training is a medical-grade priority

The WHO labels osteopenia and osteoporosis are only valid for men aged 50+ and postmenopausal women. Below that, the ISCD Official Positions say to read the Z-score and never to diagnose from density alone — so that is what the tool scores, and we do not use those words with a younger client.

No DEXA yet? Leave this section blank in the tool — the score still works, but it is capped (74 with neither DEXA nor bloods, 89 with one of the two). To unlock the full 25 points and the top tier, book a DEXA scan at any Bone Densitometry or sports medicine clinic in Australia (typically $80–$150).

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Section 7: Blood Markers (35 points, optional)

Optional but powerful. Blood markers reveal what performance and DEXA alone cannot show — internal health, metabolic flexibility, and the early signals of disease that show up years before symptoms.

Four sub-scores combine into the 35-point blood total. Weights: Cardiovascular (ApoB/TG/HDL) 15 pts, Metabolic (HbA1c/Glucose/Insulin) 10 pts, Inflammation (hsCRP) 10 pts, Liver (ALT/GGT) 5 pts. All units are AU standard (mmol/L, g/L, mg/L, µIU/mL, U/L).

7A — Cardiovascular (ApoB Protocol)

Marker	🟢 Perform	🔵 Build	🟡 Base	🔴 Rebuild
ApoB (g/L)	< 0.65	0.65 – 0.80	0.80 – 1.00	≥ 1.00
Triglycerides (mmol/L)	< 0.8	0.8 – 1.1	1.1 – 1.7	≥ 1.7
HDL Cholesterol (mmol/L)	> 1.6	1.3 – 1.6	1.0 – 1.3	≤ 1.0

💡 ApoB is the single strongest cardiovascular risk marker — more predictive than LDL alone. We target < 0.7 g/L aggressively for any client over 35.

7B — Metabolic Health

Marker	🟢 Perform	🔵 Build	🟡 Base	🔴 Rebuild
HbA1c (%)	< 5.3	5.3 – 5.6	5.6 – 5.9	≥ 5.9
Fasting Glucose (mmol/L)	< 5.0	5.0 – 5.3	5.3 – 5.6	≥ 5.6
Fasting Insulin (µIU/mL)	< 5	5 – 10	10 – 15	≥ 15

💡 Insulin resistance is the hidden driver of accelerated aging. If this block is broken, everything downstream suffers — sleep, training adaptation, fat loss, mood.

7C — Inflammation

Marker	🟢 Perform	🔵 Build	🟡 Base	🔴 Rebuild
hs-CRP (mg/L)	< 0.5	0.5 – 1.0	1.0 – 3.0	≥ 3.0

⚠️ hs-CRP > 10 mg/L = active infection or acute inflammation — investigate cause before scoring. Chronic low-grade inflammation is the silent driver of accelerated aging.

7D — Liver Function

Marker	🟢 Perform	🔵 Build	🟡 Base	🔴 Rebuild
ALT (U/L)	< 20	20 – 30	30 – 40	≥ 40
GGT (U/L)	< 15	15 – 25	25 – 40	≥ 40

💡 Elevated liver enzymes flag alcohol load, NAFLD, medications, or overtraining. Persistent elevation = refer for GP review.

Red-flag override. If ApoB ≥ 1.0 g/L OR HbA1c ≥ 5.9% OR hs-CRP ≥ 3.0 mg/L, your total Life Athlete Score is capped at 70. These are non-negotiable health-first signals — we address them before chasing performance.

Getting blood work in Australia. The recommended panel is i-Screen's Plan Longevity Panel Core (codes LAB, SCP, A1C, MBA, INS, LIP, GLU). Or ask your GP for: ApoB, hs-CRP, fasting insulin, HbA1c, full lipid panel, fasting glucose, ALT, GGT. Most GPs will add these to a Medicare-bulked request without issue.

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After You Get Your Score

What happens next

📇 Your Results Page

Shows your total score (out of 100), your identity tier (🔴 Bronze / 🟡 Silver / 🔵 Gold / 🟢 Life Athlete), estimated biological age, and a personalised coaching summary.

🤖 Copy for Life Athlete Coach

Hit “Copy My Score for Life Athlete Coach” — this creates a formatted context block you can paste directly into WhatsApp to start AI coaching immediately.

🔗 Share Your Score

Your results page has a unique shareable link — send it to a friend, your coach, or keep it bookmarked to track changes over time.

📅 Retest Every 12 Weeks

Biological change takes time. Biomarkers take 8–12 weeks to shift. Retest quarterly to track real progress — not weekly fluctuations.

How to Complete the Life Athlete Score™ Test

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