Test Protocol Guide | Life Athlete Score™

1

Movement Screen

10 Points Max

🔄

Hip Hinge Pattern

Up to 4 points

No equipment

What you're testing

Ability to load the posterior chain — hips, glutes, and hamstrings — while maintaining a neutral spine. The cornerstone of back health and athletic longevity.

Protocol

Stand with feet hip-width apart, arms at sides.
Push hips backward, hinging at the hip crease — not squatting down.
Lower hands toward mid-shin, keeping back flat and knees soft.
Drive hips forward to return to standing.
Perform 3 reps. Self-assess using a mirror or phone recording.

Scoring

Score	Criteria
4	Flat back, hands reach mid-shin, full hip extension at top, knees track over toes
3	Mostly flat back, minor rounding in upper thoracic, adequate hip hinge pattern
2	Moderate back rounding, some hinge pattern present but compensated
1	Significant spine flexion, cannot maintain neutral, pattern is a squat-hinge hybrid

💡

Common error: Squatting instead of hinging. Think "push hips back to the wall behind you" — not "bend knees."

🦵

Squat Pattern

Up to 4 points

No equipment

What you're testing

Lower body mobility, knee tracking, and hip mobility. The squat reveals ankle mobility, hip flexion depth, and thoracic control simultaneously.

Protocol

Stand with feet shoulder-width apart, toes turned out 15–30°.
Arms extended forward at shoulder height for counterbalance.
Squat as deep as possible while keeping heels on the floor.
Hold bottom position for 2 seconds, return to standing.
Perform 3 reps. Film from the front and side if possible.

Scoring

Score	Criteria
4	Hip crease below knees, heels flat, knees track toes, upright torso, symmetrical
3	Parallel depth, minor heel rise OR slight forward lean — not both
2	Above parallel, heels rise or knees cave, compensated pattern
1	Cannot reach quarter-depth, significant pain or instability

💡

Ankle test first: If heels rise, try with 5kg plates under heels. If depth immediately improves, ankle dorsiflexion is the limiter — not hip mobility.

🙌

Overhead Press Pattern

Up to 4 points

Dowel or broom handle

What you're testing

Shoulder mobility, thoracic extension, and scapular control. Overhead capacity is closely linked to rotator cuff longevity and neck health.

Protocol

Stand tall, feet hip-width, dowel held overhead with hands just outside shoulder width.
Press the dowel directly overhead, biceps by ears, elbows locked.
Hold for 2 seconds without arching the lower back.
Perform 3 reps. Assess from the side.

Scoring

Score	Criteria
4	Arms straight overhead, biceps by ears, no lower back arch, ribs down
3	Arms mostly vertical, mild forward lean OR minor rib flare — not both
2	Arms cannot reach vertical, significant back arch or forward lean to compensate
1	Cannot lock elbows overhead, pain in shoulder or neck, severe compensation

2

Strength Tests

20 Points Max

🦵

Leg Press (1RM)

Up to 4 points · Relative to bodyweight

Leg press machine

Protocol — Work up to 1RM

Warm up: 2 sets of 10 at 50% and 70% of estimated max.
Set feet shoulder-width on platform, mid-height.
Lower plate until knees reach 90°. Full controlled press to lockout.
Add weight each set, resting 2–3 min between attempts.
Record the maximum weight successfully pressed for 1 clean rep.
Calculate ratio: 1RM ÷ bodyweight

Scoring — Males

Score	Ratio (1RM / BW)
4	≥ 2.3×
3	1.7 – 2.29×
2	1.2 – 1.69×
1	< 1.2×

Scoring — Females

Score	Ratio (1RM / BW)
4	≥ 1.8×
3	1.3 – 1.79×
2	0.9 – 1.29×
1	< 0.9×

💡

No 1RM attempt? Use the Epley formula: weight × (1 + reps/30). E.g., 120kg × 5 reps = 120 × 1.167 = 140kg estimated 1RM.

🏋️

Farmer Carry (per hand)

Up to 4 points · Relative to bodyweight

Dumbbells or kettlebells

Protocol

Stand tall, holding a dumbbell or kettlebell in each hand.
Walk 20m (or 10m and back) at a controlled, brisk pace.
No shrugging, side-bend, or torso lean permitted.
Record the maximum weight per hand you can carry for the full 20m.
Calculate ratio: weight per hand ÷ bodyweight

Scoring — Males

Score	Ratio (each hand / BW)
4	≥ 0.75×
3	0.55 – 0.74×
2	0.35 – 0.54×
1	< 0.35×

Scoring — Females

Score	Ratio (each hand / BW)
4	≥ 0.55×
3	0.40 – 0.54×
2	0.25 – 0.39×
1	< 0.25×

💪

Machine Chest Press (1RM)

Up to 4 points · Relative to bodyweight

Chest press machine

Protocol

Adjust seat so handles align with mid-chest.
Warm up: 2 sets of 10 at lighter loads.
Press to full extension, controlled return — no bouncing off chest pad.
Work up to 1RM over 3–5 sets with 2 min rest between attempts.
Calculate ratio: 1RM ÷ bodyweight

Scoring — Males

Score	Ratio (1RM / BW)
4	≥ 1.4×
3	1.0 – 1.39×
2	0.65 – 0.99×
1	< 0.65×

Scoring — Females

Score	Ratio (1RM / BW)
4	≥ 0.9×
3	0.65 – 0.89×
2	0.40 – 0.64×
1	< 0.40×

⚠️

Weak-link cap: The strength score is capped at 12/20 if any single test scores 1/4. One catastrophic weakness limits the total score regardless of the others.

3

Stability Tests

15 Points Max

⏱️

Forearm Plank Hold

Up to 4 points · Timed

Timer · Exercise mat

Protocol

Forearms on ground, elbows under shoulders. Toes on the floor.
Body forms a straight line from heels to crown of head.
Hips must not sag OR rise. Neutral spine throughout.
Hold until form breaks or you voluntarily stop. Record time in seconds.

Scoring

Score	Males	Females
4	≥ 120 sec	≥ 90 sec
3	90 – 119 sec	60 – 89 sec
2	60 – 89 sec	45 – 59 sec
1	< 60 sec	< 45 sec

⚠️

Breakdown cap: If plank score is 1/4 (<60s male / <45s female), the total stability score is capped at 8/15. Core endurance is the minimum viable standard.

👐

Shoulder Taps (60 sec)

Up to 4 points · Counter

Timer · Exercise mat

Protocol

Start in a high plank (hands on ground, arms straight).
Tap the left shoulder with the right hand, return. Tap the right shoulder with the left hand. That is 1 rep.
Feet may be shoulder-width for stability — narrower = harder.
Hips must stay level throughout. No rotation allowed.
Count total shoulder taps in 60 seconds.

Scoring

Score	Taps in 60s (both sexes)
4	≥ 40
3	28 – 39
2	16 – 27
1	< 16

🦶

Single-Leg Balance (Eyes Closed)

Up to 4 points · Per leg average

Timer · Flat floor

Protocol

Stand on one foot, free leg bent at 90°, arms folded across chest.
Close eyes. Start timer.
Stop when the raised foot touches the ground or arms unfold.
Test both legs, 2 attempts each. Use the best attempt per leg.
Score is based on the average of both legs.

Scoring (average of both legs)

Score	Average Hold Time
4	≥ 25 sec
3	15 – 24 sec
2	8 – 14 sec
1	< 8 sec

💡

Note significant asymmetry: If one leg scores 2 levels above the other, this is a red flag for injury risk and should be prioritised in training.

4

Cardio Tests

15 Points Max

🏃

Cooper 12-Minute Run

70% of cardio score

400m track or GPS watch

What you're testing

Aerobic base and estimated VO₂ max. The Cooper test has the highest correlation with laboratory VO₂ max of any field test. Formula: VO₂ max ≈ (distance in metres – 504.9) / 44.73

Protocol

Use a 400m track or a flat GPS-measured course.
Warm up: 5 min easy jog + dynamic stretching.
Run as far as possible in exactly 12 minutes. All-out effort.
Record the total distance in metres at the 12-minute mark.
Enter your distance into the score calculator.

Reference distances (males)

VO₂ Max Est.	Distance (m)	Standard
≥ 55	≥ 2960m	Excellent
48 – 54	2650 – 2959m	Good
40 – 47	2280 – 2649m	Average
< 40	< 2280m	Below avg

⚠️

Do this test fresh: At least 48 hours after lower body or high-intensity training. Fatigue significantly affects output and skews VO₂ max estimates.

🚴

Air Bike — 10 Cal Max Sprint

30% of cardio score

Assault Bike / Echo Bike

What you're testing

Anaerobic power output and sprint capacity. The air bike is the gold standard for maximal power testing due to its full-body, non-impact nature.

Protocol

Set resistance to max (or use a standard Echo/Assault Bike).
Warm up: 3 min easy cycling + 2 × 10-second accelerations.
From a complete stop, sprint for maximum calories in exactly 30 seconds.
Record total calories at the 30-second mark.

Scoring — Males

Score	Calories in 30 sec
4	≥ 30 cal
3	22 – 29 cal
2	14 – 21 cal
1	< 14 cal

Scoring — Females

Score	Calories in 30 sec
4	≥ 22 cal
3	16 – 21 cal
2	10 – 15 cal
1	< 10 cal

5

DEXA Body Composition Scan

25 Points (Optional)

🧬

DEXA Scan — Full Body Composition

Structural Layer · 4 components scored

Medical facility or radiology clinic

What you're testing

DEXA (Dual Energy X-ray Absorptiometry) reveals what your body is made of — beyond what any performance test can show. It measures body fat %, visceral fat, lean mass, and bone density simultaneously. Combined with performance and blood testing, this creates the most complete longevity picture available.

How to book and prepare

Search "DEXA scan [your city]" — available at radiology clinics, sports medicine facilities, and some gyms.
Cost: typically $50–$150 AUD / $40–$100 USD. Not usually covered by standard health insurance.
Fasting: Not required, but avoid a large meal 2 hours before.
Hydration: Be normally hydrated — not over or under.
The scan takes 10–20 minutes. You lie still on a table while a low-radiation arm passes over your body.
Request a full-body report showing: body fat %, visceral fat (kg or category), lean mass (kg), and T-score.

Component 1 — Body Fat % (40% of DEXA score)

Primary structural metric. We use strict performance-optimised targets — not population averages. The difference between "normal" and optimal is significant.

Score	Males — Body Fat %	Females — Body Fat %
4 · Perform	8–12%	18–24%
3 · Build	12–16%	24–30%
2 · Base	16–22%	30–36%
1 · Rebuild	> 22%	> 36%

Component 2 — Visceral Fat (30% of DEXA score)

Peter Attia's #1 body composition priority. Visceral fat (fat surrounding organs) is metabolically dangerous — far more so than subcutaneous fat. This is the most important single measurement in body composition.

Score	If numeric (kg)	If category shown
4 · Elite	< 1.0 kg	Very Low
3 · Good	1.0–1.99 kg	Low
2 · Caution	2.0–2.99 kg	Moderate
1 · High Risk	≥ 3.0 kg	High

⚠️

Override rule: If visceral fat = HIGH (score 1/4), your total Life Athlete Score is capped at ≤70 regardless of all other results. This is intentional — visceral fat is a systemic health emergency that overrides performance.

Component 3 — Lean Mass Index / LMI (20% of DEXA score)

Muscle mass relative to height — the most honest measure of muscularity. LMI = lean mass (kg) ÷ height² (m²). Muscle is your metabolic engine, insulin sink, and ageing insurance.

Score	Males — LMI	Females — LMI
4 · Perform	≥ 22	≥ 18
3 · Build	20–21.9	16–17.9
2 · Base	18–19.9	14–15.9
1 · Rebuild	< 18	< 14

💡

Skinny Fat detection: If body fat % is acceptable but LMI is low (scores 1–2), the system flags a "hidden risk profile." This is a high-risk body composition pattern for long-term metabolic and functional decline.

Component 4 — Bone Mineral Density / T-Score (10% of DEXA score)

T-score compares your bone density to a young healthy adult reference. Bone density is rarely measured by trainers — yet it's one of the most important longevity indicators. We are building a skeleton that lasts 90+ years.

Score	T-Score	Clinical Classification
4 · Perform	> 0	Above average density
3 · Build	0 to -1.0	Normal range
2 · Base	-1.0 to -2.0	Osteopenia
1 · Rebuild	< -2.0	Osteoporosis

📊

DEXA score formula: Each component scored 1–4 → weighted (BF% 40%, VF 30%, LMI 20%, BMD 10%) → normalised → scaled to /25.

6

Blood Markers

35 Points (Optional)

🩸

Comprehensive Blood Panel

Medicine 3.0 Approach

GP or private lab · Fasted 10–12 hrs

What to request

Ask for a fasting blood draw. Request the following markers specifically — a standard full blood count alone is insufficient.

Panel 1 — Cardiovascular (15 pts)

Marker	Optimal Range
Lipids
LDL-C	< 2.5 mmol/L (100 mg/dL)
HDL-C	M: > 1.0 \| F: > 1.3 mmol/L
Triglycerides	< 1.1 mmol/L (100 mg/dL)
ApoB	< 0.9 g/L
Blood Pressure
Systolic	< 120 mmHg
Diastolic	< 80 mmHg

Panel 2 — Metabolic (10 pts)

Marker	Optimal Range
Fasting Glucose	3.9 – 5.0 mmol/L (70 – 90 mg/dL)
HbA1c	< 5.3% (34 mmol/mol)
Fasting Insulin	< 40 pmol/L (5.5 mU/L)
HOMA-IR	< 1.0

Panel 3 — Inflammation (10 pts)

Marker	Optimal Range
hsCRP	< 0.5 mg/L
IL-6	< 1.8 pg/mL (optional)

Panel 4 — Liver (5 pts)

Marker	Optimal Range
ALT	< 25 U/L (M) / < 19 U/L (F)
GGT	< 25 U/L

💡

Optimal vs. "normal": Lab reference ranges reflect average population values. The ranges above are performance-optimised targets based on the Medicine 3.0 framework — significantly tighter than standard lab normals.

How to Run
Every Test

Movement Screen

Strength Tests

Stability Tests

Cardio Tests

DEXA Body Composition Scan

Blood Markers

Ready to Score Yourself?

How to RunEvery Test

Movement Screen

Strength Tests

Stability Tests

Cardio Tests

DEXA Body Composition Scan

Blood Markers

Ready to Score Yourself?

How to Run
Every Test