3-minute step test (YMCA step test): how to do it and what your recovery heart rate means

Your score is a count

Your score is the beats in the full minute after stepping, counted from within 5 seconds. Lower counts rank higher.

Source 1

The YMCA's norms

Percentile ranks from 100 to 0 for six age groups, from 18 to 25 up to 66 and over, reprinted with permission. Who was tested isn't documented.

Source 1

No VO2 max

The test wasn't designed to estimate VO2 max, the most oxygen your body can use, and we found no equation for it that we'd trust.

Sources 2, 3

Harder than it looks

By our arithmetic from the stepping equation of the American College of Sports Medicine (ACSM), which we could read only in a study's abstract, it asks for about 7.4 METs. In one study, 27% of 189 people couldn't finish it, nearly all of them over 50.

Sources 4, 5

From 60, try the 2-minute step test

ACE calls the test suitable for low-risk, healthy, non-athletic adults aged 20 to 59. From 60, the 2-minute step test, marching on the spot, may suit you better.

Sources 1, 5

Men

Each row gives the rank and the YMCA's label, then the count for ages 18 to 25, 26 to 35, 36 to 45, 46 to 55, 56 to 65, 66 and over, in that order.

• Rank 100 (Excellent): 50, 51, 49, 56, 60, 59
• Rank 95 (Excellent): 71, 70, 70, 77, 71, 74
• Rank 90 (Excellent): 76, 76, 76, 82, 77, 81
• Rank 85 (Good): 79, 79, 80, 87, 86, 87
• Rank 80 (Good): 82, 83, 84, 89, 91, 91
• Rank 75 (Good): 84, 85, 88, 93, 94, 92
• Rank 70 (Above average): 88, 88, 92, 95, 97, 94
• Rank 65 (Above average): 90, 91, 95, 99, 99, 97
• Rank 60 (Above average): 93, 94, 98, 101, 100, 102
• Rank 55 (Average): 95, 96, 100, 103, 103, 104
• Rank 50 (Average): 97, 100, 101, 107, 105, 106
• Rank 45 (Average): 100, 102, 105, 111, 109, 110
• Rank 40 (Below average): 102, 104, 108, 113, 111, 114
• Rank 35 (Below average): 105, 108, 111, 117, 115, 116
• Rank 30 (Below average): 107, 110, 113, 119, 117, 118
• Rank 25 (Poor): 111, 114, 116, 121, 119, 121
• Rank 20 (Poor): 114, 118, 119, 124, 123, 123
• Rank 15 (Poor): 119, 121, 124, 126, 128, 126
• Rank 10 (Very poor): 124, 126, 130, 131, 131, 130
• Rank 5 (Very poor): 132, 134, 138, 139, 136, 136
• Rank 0 (Very poor): 157, 161, 163, 159, 154, 151

Source 1

Women

The same rows for women.

• Rank 100 (Excellent): 52, 58, 51, 63, 60, 70
• Rank 95 (Excellent): 75, 74, 77, 85, 83, 85
• Rank 90 (Excellent): 81, 80, 84, 91, 92, 92
• Rank 85 (Good): 85, 85, 89, 95, 97, 96
• Rank 80 (Good): 89, 89, 92, 98, 100, 98
• Rank 75 (Good): 93, 92, 96, 101, 103, 101
• Rank 70 (Above average): 96, 95, 100, 104, 106, 104
• Rank 65 (Above average): 98, 98, 102, 107, 109, 108
• Rank 60 (Above average): 102, 101, 104, 110, 111, 111
• Rank 55 (Average): 104, 104, 107, 113, 113, 116
• Rank 50 (Average): 108, 107, 109, 115, 116, 120
• Rank 45 (Average): 110, 110, 112, 118, 118, 121
• Rank 40 (Below average): 113, 113, 115, 120, 119, 123
• Rank 35 (Below average): 116, 116, 118, 121, 123, 125
• Rank 30 (Below average): 120, 119, 120, 124, 127, 126
• Rank 25 (Poor): 122, 122, 124, 126, 129, 128
• Rank 20 (Poor): 126, 126, 128, 128, 131, 129
• Rank 15 (Poor): 131, 129, 132, 132, 135, 133
• Rank 10 (Very poor): 135, 134, 137, 137, 141, 135
• Rank 5 (Very poor): 143, 141, 142, 143, 147, 145
• Rank 0 (Very poor): 169, 171, 169, 171, 174, 155

Source 1

Where it comes from

The YMCA Fitness Testing and Assessment Manual (4th edition, 2000), reprinted with permission by ACE. We checked every cell against an image of the page. The YMCA manual itself couldn't be opened, so who was tested, how many and where isn't documented.

Source 1

The labels

The YMCA's own words: Excellent (ranks 100 to 90), Good (85 to 75), Above average (70 to 60), Average (55 to 45), Below average (40 to 30), Poor (25 to 15) and Very poor (10 to 0). The scorer adds plain words: rank 75 or above is a lower recovery heart rate than most, 20 or below a higher one, and the rest around the middle (editorial).

Source 1

Charts that don't match

Harvard Health prints a three-band chart credited to the YMCA's standards, but it tells readers to rest in a chair for a minute before counting, which lowers the count, and its cut-offs don't match the full table: for men aged 26 to 35 its best band is 86 or lower, where the YMCA's rank 75 is 85. We use the full table reprinted with permission (our comparison).

Sources 6, 1

Worked examples (our arithmetic)

As the scorer works them out:

• A man of 30 who counts 100: rank 50 for men aged 26 to 35, the YMCA's "Average", around the middle.
• A man of 30 who counts 95: between rank 55 (96) and rank 60 (94), so he reaches rank 55, "Average".
• A woman of 52 who counts 98: rank 80 for women aged 46 to 55, "Good", a lower recovery heart rate than most.
• A woman of 24 who counts 125: between rank 20 (126) and rank 25 (122), "Poor", a higher recovery heart rate than most.
• A man of 70 who counts 140: below the 5th percentile (136) for men aged 66 and over, "Very poor", and the scorer suggests the 2-minute step test.
• A man of 22 who counts 45: lower than every count in the table (50), which can also come from a missed beat or a medicine that slows the heart.
• A count of 30 isn't accepted: please count again.

Source 1

How far a count can be out

We found no study of how much the 1-minute count varies from day to day. For step tests in general, only two of 11 studies reported retest reliability, and it was good. Compare tests done the same way at the same time of day, because sleep, caffeine, heat and nerves all change your heart rate (editorial).

Source 3

A guide to aerobic fitness, not a measurement of itEmerging evidence

A model including the YMCA count predicted peak oxygen uptake with a correlation of 0.83, but only in people who finished the test. Korean models explained 56 to 61% of the differences between people, with errors of about 5 mL/kg/min, and across 11 studies, step tests correlated with measured VO2 max anywhere from 0.47 to 0.95.

Sources 7, 8, 3

No VO2 max from this testStrong evidence

One research group that tested a Korean equation for it writes that the YMCA test "is only intended to assess cardiorespiratory fitness, and not to estimate VO2max". Its equation, as printed, can't reproduce the paper's own average estimate at any likely count (our arithmetic), so we don't use it.

Source 2

Body size and leg length matterEmerging evidence

With the step height and pace fixed, your body weight sets most of the work. People who finished were more likely to be younger, healthier and leaner, and ACE warns that shorter people may struggle with the step height.

Sources 5, 1

Medicines and heart rhythmStrong evidence

Studies of step tests leave out people taking beta blockers, and the Chester step test's authors say VO2 max can't be predicted with them because the medicine blunts the heart rate's rise. A rating means little on a beta blocker or with atrial fibrillation.

Sources 2, 10

How hard the test isEmerging evidence

ACSM's stepping equation, which predicted measured oxygen use well in 55 young adults, gives about 25.9 mL/kg/min for this test, or about 7.4 METs (our arithmetic; we could read the study only as an abstract). That's above the median measured VO2 max of US women in their 50s (23.4) in the registry our VO2 max calculator uses, which fits with 27% of 189 people not finishing, nearly all of them over 50.

Sources 4, 9, 5

Queens College step test

A 41 cm (16.25 inch) step at 24 steps a minute for men and 22 for women, for 3 minutes, then a 15-second pulse count from 5 to 20 seconds after, multiplied by 4. Its VO2 max equations, as one study reprints them, are 111.33 - 0.42 × heart rate for men and 65.81 - 0.1847 × heart rate for women. In 40 female students in India, agreement with measured VO2 max was poor, and the original papers couldn't be opened.

Sources 11, 12, 13

Chester step test

A UK test used in occupational health: 2-minute stages at 15 to 35 steps a minute on a 15 to 30 cm step, stopping at 80% of an age-predicted maximum heart rate or an effort of 14 on a 6 to 20 scale, with VO2 max read from the heart rate line. It read about 2 to 3 mL/kg/min low on average in 13 active students, with wide limits, and 1.4 low in 22 firefighters. It assumes a maximum heart rate of 220 minus your age, a formula our heart rate zones calculator doesn't use.

Sources 10, 14

Harvard step test

Up to 5 minutes on a 50 cm (men) or 45 cm (women) step at 30 steps a minute, with three pulse counts in recovery and a fitness index rather than a VO2 max. On the men's step it's close to a maximal effort for most adults (our arithmetic).

Source 15

Border agency tests

US Customs and Border Protection applicants step to a beat of 120 a minute for 5 minutes, and Border Patrol uses a 14-inch step. They're pass-or-fail job tests without a heart rate score.

Sources 16, 17

Children

For children aged 6 to 12 there are Polish reference ranges from 14,501 children for a 3-minute step test scored with a heart rate monitor. They don't compare with the adult table.

Source 18

A yes on the PAR-Q+, or over 45 and not used to hard exercise

The PAR-Q+ asks you to check with your GP or a qualified exercise professional first, and suggests people over 45 who aren't used to vigorous exercise talk to an exercise professional. This test asks a lot: in one study, 27% of 189 people couldn't finish it.

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Heart disease, a past heart attack or a heart rhythm problem

Ask your heart team before any test that pushes your heart rate up; our heart disease and atrial fibrillation guides cover exercise.

Taking a beta blocker, or with atrial fibrillation

Heart rate scores don't hold: studies leave such people out. The 6-minute walk, scored by distance, suits you better.

Sources 2, 10

High blood pressure

Blood Pressure UK says to speak to your doctor or nurse before new activity at 180/100 or higher, and not to start any at 200/110 or higher. Our line for hard tests is stricter: wait until readings of 160/100 or higher are treated (editorial).

Source 20

60 and over, unsteady, very unfit, short, or with knee or back problems

ACE lists balance concerns, knee or lower back problems, being extremely deconditioned and being short as reasons the test may not suit you, and in one study nearly everyone who couldn't finish was over 50. Try the 2-minute step test, the 6-minute walk or the chair stand test.

Sources 1, 5

Pregnancy

Talk to your midwife or doctor first. The NHS says it's not recommended to start a new vigorous activity in pregnancy.

Sources 19, 21

Under 18

The adult table doesn't apply. Children's step test ranges exist only for ages 6 to 12, from a different test.

Source 18

Call 999

Call 999 if:

• You get sudden pain or discomfort in your chest that doesn't go away, pain that spreads to your arms, neck, jaw, stomach or back, or chest pain with feeling sweaty, sick, light-headed or short of breath.
• You have palpitations that don't go away, or palpitations with chest pain, shortness of breath, or feeling faint or fainting (or go to A&E).
• You have severe difficulty breathing, or your chest feels tight or heavy.
• Someone faints while exercising.

Sources 22, 23, 24, 25

If you feel dizzy

Stop, sit or lie down until the dizziness passes, then get up slowly, as the NHS advises. A 3 to 5 minute cool-down after the test helps prevent dizziness afterwards. See a GP if dizziness keeps coming back or comes with changes to your pulse, fainting or collapsing.

Sources 26, 1

Field tests are little studied for safety

A review found strong evidence on safety only for a 2 km walk test in adults, so take the warning signs seriously in any home test.

Source 27

"A step test measures your VO2 max"Strong evidence

The YMCA test is "only intended to assess cardiorespiratory fitness, and not to estimate VO2max", and step-test estimates correlate with measured VO2 max anywhere from 0.47 to 0.95.

Sources 2, 3

"Any step and any count will do"Strong evidence

Each test sets its own step height, pace and counting window, and a chart that counts after a minute's rest doesn't match the YMCA's table.

Sources 1, 6, 10

"A lower recovery count always means fitter"Emerging evidence

Beta blockers, atrial fibrillation, body size and leg length all change it.

Sources 2, 10, 5

"It's only stepping, anyone can do it"Emerging evidence

In one study, 27% of 189 people couldn't finish it, nearly all over 50. By our arithmetic from ACSM's stepping equation, which we could read only as an abstract, it asks for about 7.4 METs, above the median measured maximum of US women in their 50s.

Sources 4, 9, 5

"Count for 15 seconds and multiply by 4"Strong evidence

The YMCA score is the full first minute, because your heart rate falls during it, so a 15-second count times 4 would read higher (our reasoning). The Queens College test counts for 15 seconds with its own step, pace and equation.

Sources 1, 11