FREE BENCHMARK TRACKER
Track your strength, month by month
Six simple tests, once a month: squat, bench, deadlift, push-ups, plank and pull-ups. Log your numbers, see what’s improving and share your progress. Free for everyone, members or not.
Start tracking. It’s free.
Create a free account to log your first month. ZoeFit coaches can see your strength and bodyweight results; your weight, waist and hips stay visible only to you.
THE BENCHMARK
Six tests, once a month
Back squat · 3RM
Warm up, then build to the heaviest weight you can squat for 3 good reps. Hips below parallel, chest up.
Bench press · 3RM
Build to the heaviest weight you can press for 3 clean reps. Always bench with a spotter.
Deadlift · 3RM
Build to the heaviest weight you can pull for 3 reps with a flat back. Reset between reps.
Max push-ups
One set, as many as you can. Chest to fist height, body in a straight line. Stop when your form breaks.
Max plank hold
Forearms down, body straight. Time it from the start until your hips sag or lift.
Max pull-ups or ring rows
One set, as many as you can. New to pulling? Log ring rows and switch to pull-ups when you’re ready.
New to lifting? Do your 3RM tests with a coach watching. Heavy sets are safest with a spotter.