This is a self-assessment I found on Womens Healths website (my answers are in red):

See how you stack up with other women in your age-group by doing these three classic exercise
tests, adapted from The American College of Sports Medicine's Complete Guide to Fitness &
Health, by Barbara Bushman, Ph.D. Then use your results to determine your starting point for
our age-defying workout.

STRENGTH

The pushup is a basic body-weight move that gauges your muscular strength. Place your hands
directly under your shoulders and extend your legs behind you, knees on the floor. Bend your
elbows to lower your chest to within an inch of the floor, keeping your back flat, then press back
to start. Do as many as you can with proper form in two minutes.

Needs Improvement/Fair

Ages 2029: <14

Ages 3039: <12

Ages 4049: <10

Good

Ages 2029: 1520

Ages 3039: 1319

Ages 4049: 1114

Very Good/Excellent
Ages 2029: 21+

Ages 3039: 20+

Ages 4049: 15+

FLEXIBILITY

Position a measuring tape on the floor with a 12-inch piece of tape across it at the 15-inch mark.
Sit barefoot on the floor with your back straight and feet about a foot apart, heels on the edges of
the tape. Reach forward (without bouncing) as far down the tape as you can. Try two or three
times and count your longest reach.

Needs Improvement/Fair

Ages 2029: <18"

Ages 3039: <18"

Ages 4049: <16"

Good

Ages 2029: 19"20"

Ages 3039: 19"20"

Ages 4049: 17"18"

Very Good/Excellent

Ages 2029: 21"+

Ages 3039: 20"+

Ages 4049: 19"+

CARDIO

This test estimates your VO2 max, a measure of aerobic capacity, or how easy it would be for
you to maintain a sustained effort. Walk as fast as you can (without jogging) for one mile.
Record your time and heart rate. (Right after the test, find your pulse and count the number of
beats in 15 seconds. Multiply that by four.) Use the formula below* to get your score.

Needs Improvement/Fair

Ages 2029: <39.4

Ages 3039: <37.6

Ages 4049: <35.8

Good
Ages 2029: 39.543.8

Ages 3039: 37.742.3

Ages 4049: 35.939.5

Very Good/Excellent

Ages 2029: 43.9+

Ages 3039: 42.4+

Ages 4049 : 39.6+

*Formula: 132.853(0.1692 x weight in kilograms)(0.3877 x age in years)(3.2649 x time

in minutes)(0.1565 x heart rate in beats per minute)