Before You Make a Fitness Resolution, Get Your Baseline
The best fitness resolution for 2027 isn't "get in shape." It's a number. Before January 1, test yourself in four areas (strength, power, endurance and mobility), write down the results, and set a goal to beat each one by spring. A baseline turns a vague wish into something you can track every week.
Get your baseline free with The Weekly Combine
Why "get in shape" doesn't work
You can't miss a goal you never defined, but you can't hit one either. "Get in shape" has no finish line and no way to tell if you're on track. So the first rough week feels like failure, and by February the gym bag is back in the closet.
Compare that to: "I can do 18 push-ups today. I want 25 by April." Now every week is a check-in. Did the number move? Great, keep going. Did it stall? Change something. That's a goal you can work with.
The 4-part baseline
A good baseline covers more than one thing. Lots of people over 30 are decent at one area (usually endurance or strength) and quietly losing ground in another (usually power or mobility). Test all four.
1. Strength: max push-ups
Do as many push-ups as you can with good form: chest to a fist's height off the floor, body straight, no resting on the ground. Stop when your form breaks. Knee push-ups are fine if that's where you are; just test the same way each time.
2. Power: standing broad jump
Stand behind a line, swing your arms and jump forward as far as you can, landing on both feet. Measure from the line to the back of your heels. Take your best of three.
3. Endurance: 1-mile time
Run, jog or walk one mile as fast as you comfortably can. A track, a treadmill or a measured route all work. Write down the time.
4. Mobility: sit and reach
Sit on the floor with your legs straight and feet against a box or step. Reach forward slowly and hold for two seconds. Measure how far past (or short of) your toes you get.
Warm up first. Five minutes of easy movement before you test. If you're over 40 and haven't trained in a while, take the broad jump easy for your first attempt.
How to set goals from your baseline
Once you have your four numbers, pick a realistic target for each, about 12 weeks out:
Push-ups: aim for 20 to 30% more. If you did 15, go for 19 or 20.
Broad jump: a few inches is a real gain. Power takes time.
Mile: 30 to 60 seconds faster is a good first target if you're starting from scratch.
Sit and reach: an inch or two. Flexibility improves slowly but steadily.
Then re-test every week or two. Not every week will be a personal best, and that's fine. You're looking for the trend.
Or let The Weekly Combine do it for you
This is exactly what The Weekly Combine was built for, and it's a lot more fun than a spreadsheet.
Your first Weekly Combine is your baseline: four benchmarks, one each for strength, power, endurance and mobility, with targets set for your age and sex. Your results roll into your Athletic Age, the age your body performs like. So instead of tracking four numbers, you're chasing one.
Then every Saturday a new Combine opens. You get all week to take your best shot, your Athletic Age updates, and you see exactly where you're winning and where you need work. Add a four-minute daily drill and a crew of friends to compete with, and your resolution has a scoreboard.
That's the difference between a resolution and a season.
Download The Weekly Combine free on the App Store
When to take your baseline
Any time in the last week of December or the first days of January. Don't wait for the "perfect" day. A baseline taken after the holidays, when you feel slow and stuffed, just makes the improvement look better.
FAQ
What's a good fitness resolution for 2027?
A specific, measurable one. Instead of "get in shape," test yourself now and set a goal to beat those numbers by a set date, like 25 push-ups or a 10-minute mile by April.
How do I measure my fitness level at home?
Test four things: push-ups for strength, a standing broad jump for power, a 1-mile walk or run for endurance, and a sit and reach for flexibility. The Weekly Combine walks you through benchmarks like these and turns them into one score, your Athletic Age.
How often should I re-test my fitness?
Every one to two weeks is enough to see progress without obsessing. The Weekly Combine runs a new set of tests every week, Saturday to Friday.
Why do most fitness resolutions fail?
Most fail because the goal is vague and there's no way to see progress. A baseline and regular re-tests fix both problems.
Make 2027 the year you can prove it
Take your baseline this week. Write it down, or better, let The Weekly Combine track it for you. Then invite a few friends and see whose Athletic Age drops the most by spring.