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Home Step Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made. In the analysis, we need to bear in mind the factors that may influence the results.


This test aims to monitor the development of the athlete's cardiovascular system.

Required Resources

To conduct this test, you will require:

  • A 12-inch high bench or step
  • A stopwatch
  • Metronome or cadence CD
  • Heart rate monitor (optional)
  • Assistant

How to conduct the test

This test requires the athlete to step up and down, one foot at a time, onto the step or bench for 3 minutes and to maintain a steady 24 steps/minute

  • The athlete warms up for 10 minutes
  • The assistant sets the metronome to a 24 steps/minute pace
  • The assistant gives the command “GO” and starts the stopwatch
  • The athlete steps up and down, one foot at a time, onto the step or bench at a steady 24 steps/minute for 3 minutes
  • The assistant ensures the athlete maintains the required 24 steps/minute pace
  • The assistant stops the test after 3 minutes and immediately records the athlete's heart rate (bpm)
Home Step Test Home Step Test


The following normative data is available for this test:

Male athletes

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <79 <81 <83 <87 <86 <88
Good 79-89 81-89 83-96 87-97 86-97 88-96
Above Average 90-99 90-99 97-103 98-105 98-103 97-103
Average 100-105 100-107 104-112 106-116 104-112 104-113
Below Average 106-116 108-117 113-119 117-122 113-120 114-120
Poor 117-128 118-128 120-130 123-132 121-129 121-130
Very Poor >128 >128 >130 >132 >129 >130

Table Source: Canadian Public Health Association [1]

Female athletes

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <85 <88 <90 <94 <95 <90
Good 85-98 88-99 90-102 94-104 95-104 90-102
Above Average 99-108 100-111 103-110 105-115 105-112 103-115
Average 109-117 112-119 111-118 116-120 113-118 116-122
Below Average 118-126 120-126 119-128 121-129 119-128 123-128
Poor 127-140 127-138 129-140 130-135 129-139 129-134
Very Poor >140 >138 >140 >135 >139 >134

Table Source: Canadian Public Health Association [1]

To evaluate the athlete's performance, select the age group and gender, enter the athlete's heart rate and then select the 'Calculate' button.

Age Gender Heart Rate Assessment -



Analysis of the test result compares it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's level of fitness.

Target Group

This test is suitable for active and sedentary athletes but not for individuals where the test would be contraindicated.


Test reliability refers to how a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides various factors that may influence the results and therefore, test reliability.


Test validity refers to the degree to which the test measures what it claims to measure and the extent to which inferences, conclusions, and decisions made based on test scores are appropriate and meaningful. This test provides a means to monitor training on the athlete's physical development.


  • Minimal equipment required
  • Simple to set up and conduct
  • Can be conducted almost anywhere


  • Specific facilities required - gym bench
  • Assistant required to administer the test


  1. Fitness Canada (1986) Canadian Standardized Test of Fitness (CSTF) Operations Manual. 3rd Ed. Ottawa: Fitness and Amateur Sport, Canada

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2007) Home Step Test [WWW] Available from: [Accessed