These four tests can reveal how well you're ageing – plus tips on how to improve your scores
From grip strength to VO2 max, are you fit for your age?
Most of us judge our fitness by how we look in the mirror, the number on the scales or how quickly we can run a 5K. But according to Exercise Physiologist Carter Bailey, those numbers don't necessarily tell you how well your body is ageing.
The metrics that matter most are often the ones we rarely measure: aerobic fitness, lung function, grip strength and balance. Together, they can provide a surprisingly accurate snapshot of your future health, resilience and independence.
Curious to see how well I was ageing, I booked in for Pure Sports Medicine's LiveWell: Health and Longevity Assessment, an intensive two-hour session of tests designed to assess everything from my cardiovascular fitness to muscular strength and mobility.
These are the four tests that stood out - and what they revealed about how well I’m ageing.
Test 1. VO2 Max
My result: Excellent
"VO₂ max is the maximum amount of oxygen your body can use during exercise and is one of the strongest measures of cardiorespiratory fitness," explains Bailey.
Thankfully, my VO₂ max came out at 44.8 ml/kg/min, which, according to Bailey, is considered very good for a woman in her forties, putting my score comfortably in the "excellent" category.
In simple terms, a higher VO₂ max generally means a fitter cardiovascular system and a greater capacity to sustain exercise.
"Keeping your VO₂ max high is important because higher levels are strongly associated with a lower risk of cardiovascular disease, diabetes and premature death, as well as better energy, endurance and physical function throughout life."
How can you improve your VO₂ max?
While my Zone 2 training is clearly paying off, Bailey encouraged me to include more high-intensity intervals, such as hill sprints and fartlek sessions, in my weekly training.
The good news? VO₂ max is highly trainable. According to Bailey, it can improve by 10-25% through structured interval training.
"HIIT or sprint training provides a powerful stimulus for improving aerobic capacity while reducing overall training volume and impact," he says.
Bailey recommends aiming for two to three hill or fartlek sessions per week. Alternatively, you could try the popular Norwegian 4x4 protocol or simply finish a strength workout with a handful of short 30-second sprints.
Test 2: Lung Capacity
My result: Considered healthy
I wasn't entirely sure what to expect from this one. Blowing into a spirometer - a handheld device that measures how much air you can breathe in and out, and how quickly you can do it - sounds simple enough, but I actually found it surprisingly tricky.
Thankfully, my results were reassuring. My Forced Expiratory Volume in one second (FEV1) came in at 102% of the predicted range for my age, while my Peak Expiratory Flow – which measures how quickly you can expel air from your lungs – scored 107%.
According to Bailey, that's good news. "Good lung function is important because it improves stamina, reduces breathlessness, supports heart health and is linked to better long-term health and independence as we age," he explains.
How can you improve your lung capacity?
Most people train their muscles and heart. Very few train their lungs. Yet lung capacity plays a major role in endurance, cardiovascular health, and longevity.
The good news is that improving lung function often comes down to improving your overall cardiovascular fitness.
"Regular aerobic exercise, such as walking, running, cycling or swimming, helps the lungs and heart deliver oxygen more efficiently, while HIIT can improve endurance and breathing efficiency more quickly," says Bailey.
Strength training, breathing exercises such as nasal breathing, and maintaining good posture can also help the lungs and diaphragm expand more effectively. Maintaining a healthy weight may help too.
"Your lungs adapt like any other system in the body," says Bailey. "Use them consistently, and they become stronger."
Test 3: Grip Strength
My result: Average
Grip strength is far more important than most people realise. It's strongly linked to longevity, injury prevention, athletic performance and real-world strength. Put simply, stronger hands often mean a stronger body.
"Research consistently shows that people with stronger grip strength tend to live longer and have lower risks of cardiovascular disease, frailty, disability and early death," says Bailey.
"If you're losing strength in your hands, arms and grip, it can be an indication that strength is declining elsewhere in the body too."
My scores were 30.3kg on my right hand and 27.7kg on my left, which were considered average for a woman my age. Not terrible, but definitely room for improvement.
How can you improve your grip strength?
The good news is that grip strength is highly trainable. Any exercise that challenges your forearms and pulling strength will help. Think farmer's walks, dead hangs, deadlifts, pull-ups, scapular pulls and barbell rows.
"You need exercises that challenge your grip and forearm strength while simultaneously working the upper body," says Bailey.
His advice is to focus on progressive overload. Aim for heavy sets of around four to six repetitions and gradually increase the load every few weeks while maintaining good form, and most importantly… stop treating grip strength as an afterthought.
"If grip strength is linked so closely to long-term health and function, it deserves to be trained like any other major physical quality," says Bailey.
Test 4: Body Composition
My result: Low risk
We don't like to obsess over weight, BMI or body fat percentages at T3. Fitness is about far more than a number on the scales. That said, body composition remains an important marker of long-term health and healthy ageing.
According to Bailey, carrying excess body fat, particularly around the abdomen, is linked to a higher risk of conditions including type 2 diabetes and cardiovascular disease.
"Body composition gives us an insight into how much lean muscle tissue and fat mass a person is carrying, both of which influence long-term health," he explains.
Thankfully, my waist-to-hip ratio, body fat percentage and overall body composition all fell into the low-risk category. In other words, there was no need for a major lifestyle overhaul - just a reminder that the habits I already have in place are currently working for me.
How can you improve your body composition?
Bailey asked plenty of questions about my training, meal timing and hydration habits before making his recommendations.
His advice was to aim for around 1.6g of protein per kilogram of body weight each day to help maintain lean muscle mass, support recovery, and protect bone health as I get older.
He also recommended eating enough carbohydrates to support training performance, staying well hydrated and limiting ultra-processed foods where possible.
While no single food causes weight gain or poor health in isolation, regularly eating a diet high in ultra-processed foods has been linked to increased visceral fat - the fat stored around the organs - which is associated with a greater risk of metabolic disease, inflammation, cognitive decline and cardiovascular problems.
