Recovery time

Emma explains that an improvement in recovery time can be a great indicator of improved fitness. “After a workout segment/finisher/run, it may take less time for you to regain your breath and slow down your heart rate. Perhaps instead of 10 minutes to fully recover, it now takes eight, or instead of feeling completely shattered for the rest of the day after your workout, you now have more energy.”

 Form

An increase in strength doesn’t just mean being able to lift heavier, says Emma. It’s also about moving with better form while performing exercises. “Your grip might also be stronger, so you’re able to simply hold the weights for longer without your fingers or palms hurting.”

 Speed and endurance

“Another way to notice progression is being able to perform more reps in the same amount of time or completing more rounds when doing workout finishers,” says Emma. The simplest way to test that is by setting a timer for say, three minutes, and seeing how many press-ups or squats you can do in that time. Repeat a month later and see how many reps you can do in three minutes.

 Mobility

You don’t need to be able to bend your body into a pretzel to see improvements in flexibility. “Perhaps the squats, lunges and cossacks are deeper than they were,” Emma suggests, while also pointing out that progression could also mean that it becomes easier to transition between different movements without having to hold on to something for assistance. Even just being able to clasp your hands behind your back is a good measure of shoulder mobility.

 Ready to see how fit you really are? Below are five fitness tests devised by Sharon Dosanjh, PT and founder of Your True Fitness. Try them over the next couple of weeks and then repeat them in a month. Don’t worry if they feel difficult now – it doesn’t matter where you start so long as you keep going. Why not give them a go before signing up for one of our training plans, then try them again once you’ve finished?

“Focus on your form and not the numbers,” advises Sharon. “Good, consistent form will lead to improvement over time.” She also warns that lots of things can affect our progress, from poor sleep to dehydration so it’s worth monitoring your fitness tests over time to see if there’s a pattern. “Don’t worry about what people around you are doing – focus on your own fitness. You are your own competition!”

Fitness tests: 5 ways to chart strength that have nothing to do with weight loss