CSCS · FDN-PWhat's your performance age?
Get an estimated coaching score based on three movement tests, resting heart rate, and seven questions about your habits and training. For adults over 40, with time to read the instructions, move safely, and rest as needed.
For fitness and education only. Not medical advice. Check with your doctor before exercising if you have a health condition.
What is a performance age?
It is an estimated coaching score expressed as an age, based on your answers. It is not a validated biological-age measurement or a prediction of lifespan.
You move like a 41-year-old. You're ahead of the game.
Why does knowing your performance age matter?
Most of us don't notice we're slowing down until something hurts, the scale jumps, or the doctor starts talking about our blood pressure. By then, you're playing catch-up.
Your answers give us a practical starting point for coaching. The assessment highlights:
- How your movement-test answers contribute to this coaching estimate
- What's pulling your number up, like bad sleep, low energy, stress, or losing strength
- Where to start so you can bring it back down
Retest under similar conditions to compare your answers over time. A change in this score is not proof of a change in biological age.
These movements give us information about strength, balance, and getting up from the floor. Research on an individual test does not validate this combined score or this exact protocol.
Getting up off the floor
Record the support you actually use to stand up. Needing assistance is different from being unable to safely attempt the test.
Push-ups
Count full floor push-ups using the instructions below. Assisted or modified push-ups are not scored as full floor repetitions.
Standing on one leg
This assessment uses an eyes-closed balance task. Its result should not be used to predict lifespan or diagnose a condition.
What you get when you finish
Right next to your real age.
Sleep, energy, stress, recovery, or strength.
Three simple things from Coach Jamal to start on this week.
Beginner, Intermediate, or Advanced in FLEX 40, plus a reminder to retest in 30 days.
Meet Coach Jamal
I coach pro and college athletes, and I coach everyday people over 40 who are done hearing "it's just your age." You get the same coaching my pros get.
I'll build your strength, clean up how you move, and look at what else is holding you back: sleep, stress, food, and recovery. I'm a Functional Diagnostic Nutrition Practitioner, so when we need to see what's going on inside, I can run functional labs.
Take your time with the assessment, and use your results as a starting point for training.
Hear it from them
Before you start
Do I need any equipment?
You need clear floor space, a timer, and a stable support within reach for safety. Do not use furniture that can slide or tip.
What if I can't do a push-up?
If you safely attempt a full floor push-up and complete zero, choose 0 to 5. If you cannot safely attempt it, choose Unable to safely attempt. We will pause the numerical estimate rather than count a skipped test as a low score.
I'm carrying extra weight or watching my blood pressure. Can I take it?
Check with your healthcare provider before attempting movement tests if you have a condition or restriction that may affect exercise. Do not attempt a movement that feels unsafe. The Unable to safely attempt option pauses the estimate so you can speak with Coach Jamal.
Is this a medical test?
No. It's a fitness estimate based on coaching benchmarks. It doesn't diagnose anything. See the full disclaimer at the bottom of this page.
What happens when I finish?
After you complete all scored questions, enter your email to view your estimate and recommended starting track. Phone and text-message consent are optional.
Does it cost anything?
The test is free.