Four ways to measure muscle mass yourself

As an adult male, do you know the extent of your muscle strength reduction and muscle endurance decline? You might as well test it yourself with a simple method to make sure you know the fitness and compare it with before and after:

Stair climbing endurance test

Climb forty steps in a row to perform the test. The speed should be faster than normal walking, and the time taken should be controlled between 40 and 50 seconds. Then judge whether it is easy or difficult. If you feel easy, it means your muscle endurance is good. If you feel strenuous, it means your muscle endurance is poor.

Abdominal muscle endurance test

Lie on your back in bed, have someone hold your feet, and do sit-ups. Count how many times you can do it in 30 seconds. The fewer the repetitions, the weaker the muscle endurance, and vice versa.

Muscle endurance test

Sit down with your legs stretched out in front of you. Without leaning backward, lean your body forward and stand on your toes. Test how far the tips of your fingers can reach forward compared to the tips of your toes. The greater the stretch, the greater the endurance of your muscles.

Sit-up muscle strength test

Bring your arms across your chest and, while keeping your back muscles straight, stand up, then sit back down. Test how many times you can repeat this movement within 30 seconds. The more times you repeat it, the weaker your muscle strength.