Start Training Capable

Why I Believe Fitness Should Be About More Than Simply Looking Fit

If you’ve trained with me for any length of time, you’ve probably heard me say that I want us to train to be capable.

Not smaller.

Not weaker.

Not obsessed with the number on the scale.

Capable.

Capable of sprinting.

Capable of pulling our own body weight.

Capable of lifting heavy things.

Capable of getting down on the floor and back up again.

Capable of keeping up with our kids, grandkids, vacations, adventures, and whatever life throws our way.

The truth is, none of us know exactly what the future holds. But one thing I do know is that strength, mobility, endurance, and resilience make life easier and more enjoyable.

That’s why I created the Hilary Hall Fitness Performance Test.

And before you ask…

Yes.

It’s hard.

It’s supposed to be.

I Recently Took the Test Myself

I’ve coached hundreds of women over the years, but recently I decided it was time to put myself through the test again.

And let me tell you something: It humbled me.

There were moments when I wanted to stop.

Moments when my lungs were burning.

Moments when I questioned why I created some of these challenges in the first place!

But that’s exactly the point.

Growth rarely happens inside our comfort zone.

If we only do what feels easy, we stay exactly where we are.

The purpose of the fitness test isn’t to prove how fit you are.

It’s to identify where you are today so you can become stronger tomorrow.

How to Perform The Test

Each exercise is measured by the amount of high-quality repetitions you can complete in 60 seconds.

The Hang Hold and Plank Hold are measured by how long you can hold good form before dropping. I've had a number of clients pass the 1 and even 2 minute marker so hold at least 10 seconds longer than you think you can. A good playlist helps!

The Sprints are marked by the amount of time it take to finish. I recommend going to a high school track to test or use a treadmill.

This Is Not About Competing With Anyone Else

One of my favorite things about fitness testing is that it removes comparison.

You are not competing against the woman next to you.

You are not competing against social media.

You are not competing against the version of yourself from high school.

You are simply gathering information.

Can you improve?

Can you get stronger?

Can you move better?

Can you become more capable?

That’s what matters.

The Goal Is To Live In The Green

Below you'll see some ranges to aim for based off performance standards of women between 35-55 years of age for each exercise.

💚 Green means you’re in a healthy range.

💛 Yellow means there’s room for improvement.

❤️ Red means we’ve identified an opportunity.

And that’s all it is—an opportunity.

Too many people see a weakness and immediately get discouraged.

I see weaknesses differently.

Weaknesses are clues.

They tell us exactly where to focus our attention.

These ranges are set for women between 35-55 years old.

☀️💪 Your Summer Challenge 💪☀️

As you complete the fitness test, I want you to do one more thing.

Grab a notebook and answer these questions:

What Are 2 Exercises You’re Naturally Good At?

• Maybe you’re a strong runner.

• Maybe you’re great at push-ups.

• Maybe you’ve always had strong legs.

Write them down.

Then ask yourself:

How can I get even better?

Sometimes we spend so much time trying to fix weaknesses that we forget to develop our strengths.

Keep sharpening those strengths.

What’s Your Nemesis Exercise?

Now for the hard part.

Identify one exercise that makes you cringe.

The one you avoid.

The one that exposes a weakness.

The one you secretly hope isn’t programmed.

Maybe it’s:

• Pull-ups

• Running

• Push-ups

• Planks

• Deadlifts

• Burpees

• Mobility work

Whatever it is, write it down.

That exercise is your assignment for the next few months.

Not because you’re bad at it.

Because leaning into our weaknesses is where confidence is built.

Imagine how good it would feel to look back this fall and realize you’ve conquered the exercise you once avoided.

Pace Yourself

This performance test includes a lot of exercises.

Please don’t feel like you need to complete everything in one day.

In fact, I recommend spreading the testing over the course of one to two weeks.

You’ll get more accurate results and recover better between sessions.

Treat it like a personal assessment, not a competition.

The goal is information, not exhaustion.

You should be nearly fully recovered before moving on to the next event.

What If You’re Not Where You Want To Be?

Then congratulations.

You have a starting point.

Every strong, capable person started somewhere.

Every pull-up began with zero pull-ups.

Every fast runner was once slow.

Every strong deadlift started with an empty barbell.

The women who improve aren’t necessarily the most talented.

They’re the ones who keep showing up.

My Hope For You

My hope isn’t that you ace every test.

My hope is that you discover what you’re capable of.

My hope is that you stop defining fitness by a clothing size or a number on the scale.

My hope is that you begin measuring success by what your body can do.

Because that’s where confidence lives.

Not in perfection.

Not in comparison.

In capability.

So take the test.

Celebrate your strengths.

Attack your weaknesses.

Track your progress.

And most importantly, keep showing up.

Your future self will thank you for it.

Train capable.