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Fitness,
Body Fat Percentage & Weight-Height Guides
The following physical readiness
charts provide simple reference points to help you gauge your relative
fitness level and set goals. Due to space constraints, only the standards for one
age group is provided on this page. If your age falls outside the 30 to 39-year range,
download the charts for other age groups here. Regardless of your age, if you are a beginner or
otherwise
not yet in shape, you should start slowly, set goals and work on improving
your performance gradually. Consult a physician, particularly if you have
conditions that require medical attention, and work with fitness
professionals to design a fitness plan that you can stick with.
Source: US Navy Physical
Readiness Test Standards, May 2000
|
Males: Age 30-39
years |
|
Performance |
Level |
Curl-Ups (time: 2 min) |
Push-Ups (time: 2 min) |
Run (1.5 miles or 2400m or 6 laps) |
Swim (500 yd) |
Swim (450m) |
|
Outstanding |
High |
98+ |
80+ |
9:20
min or less |
6:45
min or less |
6:35
min or less |
|
Medium |
97 |
78 |
9:45 |
7:15 |
7:05 |
| Low |
92 |
74 |
10:00 |
7:45 |
7:35 |
|
Excellent |
High |
88 |
69 |
10:45 |
8:15 |
8:05 |
|
Medium |
85 |
67 |
11:00 |
8:30 |
8:20 |
| Low |
81 |
64 |
11:15 |
9:00 |
8:50 |
|
Good |
High |
73 |
57 |
12:00 |
9:45 |
9:35 |
|
Medium |
59 |
48 |
13:00 |
10:45 |
10:35 |
| Low |
51 |
41 |
13:45 |
11:45 |
11:35 |
|
Satisfactory |
High |
47 |
38 |
14:00 |
12:15 |
12:05 |
|
Medium |
44 |
35 |
14:15 |
12:30 |
12:20 |
| Low |
40 |
31 |
14:30 |
13:15 |
13:05 |
|
Females: Age 30-39
years |
|
Performance |
Level |
Curl-Ups (time: 2 min) |
Push-Ups (time: 2 min) |
Run (1.5 miles or 2400m or 6 laps) |
Swim (500 yd) |
Swim (450m) |
|
Outstanding |
High |
98+ |
44+ |
10:45 min or less |
7:30
min or less |
7:20
min or less |
|
Medium |
97 |
43 |
11:45 |
8:30 |
8:20 |
| Low |
92 |
41 |
12:00 |
9:15 |
9:05 |
|
Excellent |
High |
88 |
39 |
12:45 |
9:45 |
9:35 |
|
Medium |
85 |
37 |
13:15 |
10:15 |
10:05 |
| Low |
81 |
35 |
13:30 |
10:30 |
10:20 |
|
Good |
High |
73 |
28 |
14:30 |
11:30 |
11:20 |
|
Medium |
59 |
24 |
15:15 |
12:45 |
12:35 |
| Low |
51 |
17 |
15:30 |
13:45 |
13:35 |
|
Satisfactory |
High |
47 |
15 |
15:45 |
14:00 |
13:50 |
|
Medium |
44 |
13 |
16:15 |
14:30 |
14:20 |
| Low |
40 |
11 |
16:45 |
15:00 |
14:50 |
Body Fat Percentage Standards:
Source: US Army Weight Control Program, 1987
| |
Male |
Female |
|
Age Group |
Max. Allowable Body Fat % |
Max. Allowable Body Fat % |
| 17-21 |
20 |
28 |
| 21-27 |
22 |
30 |
| 28-39 |
24 |
32 |
| 40 & Older |
26 |
34 |
Estimate your Body Mass Index
here. (Caution: Most
Internet-based BMI calculators or body fat analyzers are not intended
for professional athletes or bodybuilders who have significantly above
average muscle mass. If you are in this category, consult a fitness
professional for more accurate measurements.)
Height-Weight Standards:
Source: Metropolitan Life Insurance Company
Ideal Height-Weight Chart
|
Males: All Ages |
|
Height in Shoes with 1" Heels |
Small Frame |
Medium Frame |
Large Frame |
| 6'4" |
162 to 176 lb |
171 to 187 lb |
181 to 207 lb |
| 6'3" |
158 to 172 lb |
167 to 182 lb |
176 to 202 lb |
| 6'2" |
155 to 168 lb |
164 to 178 lb
|
172 to 197 lb |
| 6'1" |
152 to 164 lb |
160 to 174 lb |
168 to 192 lb |
| 6' |
149 to 160 lb
|
157 to 170 lb
|
164 to 188 lb |
| 5'11" |
146 to 157 lb |
154 to 166 lb |
161 to 184 lb |
| 5'10" |
144 to 154 lb |
151 to 163 lb
|
158 to 180 lb
|
| 5'9" |
142 to 151 lb
|
148 to 160 lb |
155 to 176 lb |
| 5'8" |
140 to 148 lb
|
145 to 157 lb
|
152 to 172 lb |
| 5'7" |
138 to 145 lb |
142 to 154 lb
|
149 to 168 lb |
| 5'6" |
136 to 142 lb |
139 to 151 lb |
146 to 164 lb |
| 5'5" |
134 to 140 lb
|
137 to 148 lb
|
144 to 160 lb |
| 5'4" |
132 to 138 lb |
135 to 145 lb |
142 to 156 lb |
| 5'3" |
130 to 136 lb |
133 to 143 lb |
140 to 153 lb |
| 5'2" |
128 to 134 lb |
131 to 141 lb |
138 to 150 lb |
|
Females:
All Ages |
|
Height in Shoes with 1" Heels |
Small Frame |
Medium Frame |
Large Frame |
| 6' |
138 to 151 lb |
148 to 162 lb |
158 to 179 lb |
| 5'11" |
135 to 148 lb |
145 to 159 lb
|
155 to 176 lb |
| 5'10" |
132 to 145 lb |
142 to 156 lb
|
152 to 173 lb |
| 5'9" |
129 to 142 lb
|
139 to 153 lb |
149 to 170 lb |
| 5'8" |
126 to 139 lb |
136 to 150 lb |
146 to 167 lb |
| 5'7" |
123 to 136 lb |
133 to 147 lb |
143 to 163 lb |
| 5'6" |
120 to 133 lb |
130 to 144 lb |
140 to 159 lb |
| 5'5" |
117 to 130 lb |
127 to 141 lb |
137 to 155 lb |
| 5'4" |
114 to 127 lb
|
124 to 138 lb |
134 to 151 lb |
| 5'3" |
111 to 124 lb
|
121 to 135 lb
|
131 to 147 lb |
| 5'2" |
108 to 121 lb |
118 to 132 lb |
128 to 143 lb |
| 5'1" |
106 to 118 lb |
115 to 129 lb |
125 to 140 lb |
| 5' |
104 to 115 lb |
113 to 126 lb |
122 to 137 lb |
| 4'11" |
103 to 113 lb |
111 to 123 lb |
120 to 134 lb |
| 4'10" |
102 to 111 lb |
109 to 121 lb |
118 to 131 lb |
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