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Senior Fitness Test: Functional Fitness Assessment Sheet in PDF

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Trainer timing an older woman as she stands up from a chair with her arms crossed

senior fitness test pdf What's in this template

Download the Senior Fitness Test as a free PDF: the 6 Rikli and Jones tests with their normal ranges by age and sex, the fall and frailty screening questions from the Spanish Ministry of Health consensus, and when to refer to a physician or physical therapist.

Guide: how to train older adults
  • All 6 Senior Fitness Test items, each with a short protocol
  • Rikli and Jones normal ranges by age (60 to 94) and sex, in inches and yards as published
  • Fall questions and FRAIL scale from the Spanish Ministry of Health consensus (2026)
  • 4-meter gait speed test
  • When to refer to a physician or physical therapist, with the cited thresholds
  • Baseline and two retests on the same sheet

For personal trainers How to Use the Senior Fitness Test With an Older Client

Safety first, then the tests, then a program built on the results. The sheet does not diagnose: when a red flag appears, the decision belongs to the physician or physical therapist.

  1. 1

    Screen first

    Ask about their health, their falls and the FRAIL scale, and measure gait speed before the tests. If a red flag appears, refer before you train.

  2. 2

    Run the 6 tests

    All you need is a chair, a dumbbell, a cone, a tape measure and a stopwatch. Compare each result with the normal range for their age and sex.

  3. 3

    Program and retest

    Prioritize whatever falls below the normal range and repeat the battery every 3 months to check whether the program is working.

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