7.5 Reasons You Should Perform Monthly Fitness Testing

As the former CEO of two businesses, I understand the value of creating a long term vision, setting goals and creating strategies to achieve them. 

But none of that matters if you don’t execute.

And the best way to understand if your execution is effective is measuring your results and comparing them to your plan.

Every successful business does this. 

When a business misses its revenue plan, that variance is dissected and whatever needs to be addressed is addressed.

No successful business sits back and hopes the variance resolves itself. They take massive action.

Our health and fitness are no different.

As the CEO of our health, we should have a vision for our life, goals and strategies to achieve them. 

We should execute daily and measure our progress on a regular basis.

When we get results that are below expectation, we should take corrective action.

That’s what we do at Argent Alpha.

Today I’m going to focus on one part of our approach and share 7.5 reasons why you should be testing your fitness monthly. 

I’ll also share the 6 movements we test monthly and invite you to join our testing with a free guide.

Here we go:

Reason 1: Assessment of Current Fitness Levels

Monthly fitness testing provides a clear, unbiased assessment of our current fitness status. It’s easy to feel like we're doing well based on past achievements or how we feel on a given day, but this routine check-in offers factual data on where we stand. These tests become a reliable baseline that helps us see exactly where our strengths and weaknesses lie and guide our training decisions accordingly. This snapshot becomes crucial for setting realistic, achievable goals that align with our current capabilities.

Without a solid baseline, training can become scattered, and results are often vague. An accurate assessment at regular intervals ensures our fitness plans are rooted in reality rather than wishful thinking. Knowing your exact starting point provides clarity, letting you celebrate tangible gains while motivating you to tackle specific areas of improvement. The result is a structured training plan that builds on strengths and targets weaknesses with clear direction and purpose.

Reason 2: Tracking Progress and Trends

Tracking progress over time allows us to see patterns and trends that tell the real story of our fitness journey. Monthly fitness testing provides a consistent measurement that reveals whether we're steadily improving, maintaining the status quo, or sliding backward. By analyzing this data, we can identify trends that may require adjustments to our training regimen, whether to intensify our efforts or re-evaluate our strategies. This continuous tracking helps prevent plateaus and ensures we are always working toward meaningful goals.

Seeing our progress month by month is not only motivating but also a key indicator of our training effectiveness. If we're falling short of our targets or notice a decline in performance, we can immediately troubleshoot the issue rather than letting it spiral into long-term setbacks. Similarly, positive trends bolster our confidence and help us understand what’s working well, giving us the motivation to keep pushing forward. This strategic approach allows us to refine our training based on real-world feedback, optimizing our efforts for sustained progress.

Reason 3: Customized Focus on Strengths and Weaknesses

Monthly fitness testing is crucial in helping us recognize both our strengths and areas that need improvement. Each of us has exercises or movements we excel at and others that challenge us. By identifying these strengths, we can capitalize on them for a confidence boost and to build further momentum. However, it’s equally important to uncover the areas where we struggle so we can address those weaknesses head-on. Testing provides concrete data that helps customize our training plans to shore up deficiencies without neglecting what we already do well.

This balanced approach is vital because focusing solely on strengths may leave critical vulnerabilities unaddressed, leading to injury risks or imbalanced development. Conversely, overemphasizing weaknesses can make us overlook our progress and demotivate us. By having a clear picture of where we’re excelling and where we’re lacking, we can design a training regimen that brings us closer to a well-rounded fitness profile. This means healthier, stronger bodies that are more resistant to setbacks and better prepared to tackle new challenges.

Reason 4: Maintaining Accountability and Avoiding Drift

Regular fitness testing helps us maintain accountability and prevent drifting away from our goals. Without a set timeline to measure our progress, it’s easy to lose focus and become complacent, relying on vague assumptions rather than concrete data. Monthly testing sets clear milestones, keeping us motivated to put in the effort required to hit those targets. With this structure, we remain disciplined, ensuring our training stays purposeful and directed toward achieving specific goals.

This accountability framework also acts as a safeguard against complacency and inconsistency. Knowing we have an assessment coming up encourages us to stick to our routines rather than procrastinate or let life get in the way. It pushes us to remain committed, ensuring steady progress that would otherwise be impossible to achieve. Instead of aimlessly working out and hoping for the best, monthly testing gives our efforts a purpose and helps us identify areas needing immediate attention before they become long-term problems.

Reason 5: Celebrating Milestones and Finding Joy in Progress

Achieving fitness milestones is a powerful motivator that drives us to keep pushing forward. Monthly testing provides regular opportunities to celebrate these victories, whether they're big leaps or small improvements. As men over 50, it's crucial to see tangible signs that our hard work is paying off, especially since progress often becomes more incremental with age. By acknowledging our achievements, no matter how small, we reinforce positive habits and nurture a growth mindset that makes the journey enjoyable.

Finding joy in progress isn't just about boosting morale; it's about maintaining motivation over the long term. When we see improvements in strength, endurance, or flexibility, it reminds us that the time and effort we invest in our fitness routines are worth it. It also encourages us to set new challenges and keep the momentum going. Celebrating milestones creates a positive feedback loop, helping us find fulfillment in the process and ensuring that our fitness journey remains something we genuinely look forward to rather than dread.

Reason 6: Gaining Valuable Insights Through Shared Knowledge

Monthly fitness testing creates a structured environment where we can exchange practical tips and techniques among peers. During testing, we share what has worked well for us and learn from each other's successes. Whether it's introducing new exercises, discussing strategies for sticking to routines, or offering nutrition advice, these insights allow us to refine our training and ensure that we're not working in isolation. The sharing takes place virtually and in real life.

This collaborative environment keeps us informed and motivated, as we consistently exchange valuable information. By hearing firsthand accounts of effective training approaches, we benefit from each other's experiences and make improvements that would be harder to achieve alone. This shared knowledge makes sure we're all learning and progressing together, reinforcing our collective commitment to fitness and success.

Reason 7: Preventing Overtraining and Injury

Monthly fitness testing is a key tool in safeguarding against overtraining and injuries. As we age, recovery becomes increasingly important, and pushing too hard without recognizing warning signs can lead to significant setbacks. Regular testing helps us detect early indications of fatigue or strain, allowing us to recalibrate training intensity and frequency before serious damage is done. By being proactive, we can incorporate proper rest and recovery, ensuring sustainable fitness gains.

This routine assessment also ensures we're maintaining a balanced exercise regimen. By measuring performance across various movements and exercises, testing reveals imbalances that might otherwise go unnoticed. Addressing these areas can prevent injuries stemming from over-reliance on specific muscle groups while promoting a more holistic approach to strength, mobility, and conditioning. In this way, monthly fitness testing not only drives progress but also keeps our bodies resilient and prepared for long-term health and activity.

Reason 7.5: Building Resilience by Learning from Others' Struggles

Overcoming fitness challenges is easier when we’re supported by those who’ve faced similar struggles. Monthly fitness testing fosters an environment where we can share stories of setbacks and discuss how we've worked through them. By openly talking about our obstacles, we provide each other with practical advice and emotional encouragement that make it easier to persevere. Whether it's modifying exercises for injuries, fitting workouts into busy schedules, or overcoming slumps in motivation, this shared wisdom gives us the tools we need to keep progressing.

Knowing we're not alone in our challenges builds a resilient network that keeps us moving forward together, no matter the obstacles. The act of sharing these struggles demystifies fitness barriers and empowers each of us to tackle challenges head-on. By building on each other's experiences, we create a supportive foundation that enables us to adapt and overcome, ensuring that setbacks don't deter us from our long-term goals.

Argent Alpha Athlete (A³) Fitness Standards

Every month we test 6 movements that are correlated to longevity. We focus on building strength and muscle mass because they are so heavily correlated with longevity and staying functional as a human.

In addition to monthly testing, we have a comprehensive training program that was created based on Peter Attia’s four pillars of fitness for longevity. We added a fifth pillar, mobility (

Here are the standards we have for men to target:

Within 6 months of starting monthly testing we had Men meeting all the Alpha III standards. This included Men over 50 achieving 20 pull-ups, 14 minute wall sits, 60+ pushups, and a 4:00 bar hang!

So we created the Alpha IV standards which build on the movements above and create another level of intensity:

• Deficit Push-ups - max reps

• Weighted Wall Sit with two 20 lb dumbbells - max time

• Weighted Pull/Chin up - 3 sets record total weight (reps x weight)

• Low Plank DB Push/Pull for time - start with 10 lb dbs

• Farmer Carry 1:00 carrying weight equal to your bodyweight

• Max burpees in 2:00

Men are regularly setting PR’s each month (personal records) and advancing from one level to the next.

Here’s how I fared yesterday in our A³ Alpha IV testing:

These results were achieved after 3 years of consistent work and overcoming significant knee issues. In other words, this wasn’t a 90 day transformation program. It was a decision to change my lifestyle that drove my progress.

I posted these results in our internal Slack channel for a couple of reasons.

Men do better when they have a target to aim for. I have no doubt there will be 10 of our members who beat one or more of my scores. And I’ll hear about it via a text or a slack post. I love when guys beat my scores. It means I have more work to do.

The other reason I post these scores is to encourage others to do the work and share their experience. We aren’t competing, we are collaborating. Collaborating to support each other, learn from each other and make each other better. Iron sharpens iron. It is so rewarding seeing a Man exceed his expectations and fully believing he is becoming the best version of himself.

We will more than likely need to create Alpha V standards soon as Men conquer the movements above and need additional challenges to test.

If you would like a free copy of the Argent Alpha Athlete Fitness Standards Guide, visit our website.

Inspiration or Intimidation - It’s Your Choice

When I share our fitness standards with Men I get one of two reactions: Inspired or intimidated.

This gives a glimpse into mindset. Men who are inspired have a growth mindset and can see themselves doing the movements we are doing. They can imagine themselves doing things other Men over 50 aren’t doing.

Men who are intimidated have a limiting belief about these movements. They might mention an injury or a lack of experience. No matter the answer, all limiting beliefs can be overcome if you choose to overcome them.

Each reaction is a choice.

Both types of Men have joined Argent Alpha. The guys who are inspired by what others are doing quickly assess their current situation and begin the process of improving.

Most of the guys who were initially intimidated quickly join the inspired group and begin doing things they never dreamed of. This is the “band of brothers” effect where you start taking on the characteristics of the people you associate with. Positive, growth minded, performance oriented men don’t have time for excuses, blame or BS. We have work to do.

Conclusion

Hopefully I’ve given you something to think about today.

I wouldn’t spend much time thinking about it, though. Instead, go to our website, download the free guide mentioned above, and perform all 6 of the movements and see where you stand.

Then, make a decision to improve. Choose inspiration over intimidation.

Increase your odds of success and join over 60 fellow Men over 50. We’ll hold a spot for you.