How can you accurately assess core strength?

3 Core endurance test

Another way to assess your core strength is to test your core endurance, which is the ability to maintain a certain level of core activation for a prolonged period of time. A common and reliable test for core endurance is the McGill core test, which involves performing three exercises: the curl-up, the side bridge, and the bird dog. Each exercise is performed for as long as possible until fatigue or form breakdown. The curl-up tests your anterior core endurance, the side bridge tests your lateral core endurance, and the bird dog tests your posterior core endurance. The McGill core test provides a balanced assessment of your core endurance and can help you identify any imbalances or weaknesses.

4 Core power test

A third way to assess your core strength is to test your core power, which is the ability to generate and transfer force quickly and explosively through your core. A common and valid test for core power is the medicine ball throw test, which involves throwing a medicine ball as far as possible from different positions: standing, kneeling, sitting, and lying. The medicine ball throw test challenges your core power in different planes of motion: sagittal, frontal, and transverse. The medicine ball throw test can help you measure your core power and compare it with your peers or sport-specific standards.

5 Core function test

A fourth way to assess your core strength is to test your core function, which is the ability to use your core effectively and efficiently in different movements and tasks. A common and practical test for core function is the functional movement screen (FMS), which involves performing seven basic movements: the deep squat, the hurdle step, the in-line lunge, the shoulder mobility, the active straight leg raise, the trunk stability push-up, and the rotary stability. The FMS tests your core function in relation to your mobility, stability, symmetry, and coordination. The FMS can help you identify any movement dysfunctions or limitations that may affect your functional training or injury risk.

6 Core improvement tips

Once you have assessed your core strength, you can use the results to design a core training program that suits your goals and needs. To improve your core strength, it is important to train in all four functions of stability, endurance, power, and function, as well as all three planes of motion: sagittal, frontal, and transverse. Additionally, incorporate a variety of exercises, equipment, and intensities into your core training program. Utilize integrated and compound movements that involve multiple joints and muscles. Remember to adhere to progressive overload and recovery principles when training your core and ensure proper form, breathing, and alignment.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?