Here’s what we’ll cover in this blog post:
- 5 free bioage tests you can do at home
- The science behind the tests
- How to reveal your true biological age
- Free bioage calculator
5 Free Bioage Tests
Biological age tests are the latest in a series of emerging health strategies centered around helping us live longer, thanks in no small part to tech entrepreneurs like Jeff Bezos and Brian Johnson releasing their own bioage technologies.
But despite the tabloid presentation, testing your biological age isn’t reserved for the rich and famous. In fact, Inc. just revealed a list of 5 free bioage tests you can do in the comfort of your own home. And the best part? They’re not just random suggestions—each are backed by the latest in longevity science.
Here are 5 fast and free bioage tests you can use for valuable clues about how fast you’re aging and how you can improve it.
1. The Walking Test
What’s the walking test?
Walk as fast as you can, without jogging or running, for one mile while wearing a fitness wearable (like an Apple watch) to track your response. Aim for 3-4mph and keep repeating over the coming days and weeks until walking faster feels normal.
The science behind the walking test
A study from the University of Syndey shows that those who walk at a faster pace have up to a 24% reduced risk of all-cause mortality. The benefits become even greater in older age groups, with those aged 60 years or more showing up to a 53% reduction.
“Walking faster may be a good option to get the heart rate up,” explains Professor Stamatakis, lead author of the study. “One that most people can easily incorporate into their lives.”
If you’re having trouble tracking your walking speed, simply increase your speed that makes you “slightly out of breath or sweaty when sustained.” With enough walking tests, you can rest assured that your risk of death is going down, along with your biological age.
2. The Pushup Test
What’s the pushup test?
Stretch out and warm up first, then do as many pushups as you can at once, without stopping, until you can’t do any more. This is called “going to failure” in the fitness world. Failure can mean that you can no longer do another repetition in proper form, so don’t feel like you have to push until you have no strength remaining. Any kind of pushup is fine, from right-angle pushups to modified pushups, as long as you stay consistent until you stop.
The science behind the pushup test
A 2019 study from Harvard found that middle-aged men who can do more than 40 pushups had a significantly lower risk of age-related diseases like cardiovascular disease (CVD). This held true during 10 years of follow-up when compared to those who could do less than 10 pushups at baseline.
Though that may seem intimidating to some, the researchers noted that every pushup that you can do after the 10 baseline pushups can decrease the risk of CVD.
The study wasn’t performed on women or men who were inactive, so there are some flaws to the research. But the same logic should still hold true no matter what age or gender you are: the more pushups you can do, the better your chances of living longer.
3. The 10-Second Balance Test
What’s the 10-second balance test?
Lift one leg up until your knee is at the same height as your hip, then stand on one leg for 10 seconds. Unlike the pushup test or the walking test, this test has a clear pass-fail condition. If you don’t lose your balance and put your leg down, you passed the test.
The science behind the 10-second balance test
In a recent study from the British Journal of Sports Medicine, researchers tested the 10-second balance test on participants aged 50 years or more. They found that those who couldn’t pass the test had a higher risk of mortality in the next 10 years.
It’s easy to assume that lack of balance leads to health risks from this conclusion, but that’s not exactly what the researchers are trying to show. Instead, they’re drawing a correlation to balance, muscle strength, and longevity, rather than suggesting causation. Other studies have shown that both low balance and poor muscle strength are associated with a higher risk of mortality.
The key takeaway is that you can test both these risk factors in a simple, 10-second test at home. If you’re struggling to start, just keep doing the test until you can do it easily, or keep exercising to improve your strength and balance.
4. The Sit-Rise Test
What is the sit-rise test?
First, start from a standing position and cross one foot over the other. Then sit down from that position, without using your hands to balance you. With your feet still crossed, try to stand back up without assisting yourself. In other words, don’t use your arms or legs to stand back up, and don’t lose balance. Make sure to do the test on a non-slick floor or a carpet for safety.
You can use a point system to judge how well you did. Starting with 10, subtract 1 point for each time you use your arms or legs to balance yourself. The goal should be 8 points or more. Alternatively, you can use a pass-fail system: if you don’t use your arms and legs to stand back up, you pass.
The science behind the sit-rise test
A 2012 study used the sit-rise test to measure the associated risk of death in adults aged 51-81 years old, with a 6-year follow up. Researchers found that those with a higher score of 8 or more out of 10 were less likely to die within the follow-up period.
On the flip side, those with less than 8 points had a 2x higher risk of all-cause mortality in 6 years, while those who score 3 or less had a 5x higher risk.
This test can be tricky and seem trivial to some. But you may be noticing a pattern with these tests by now: all researchers are trying to do is assess how balance and muscle strength can help you live longer.
5. The Grip Strength Test
What is the grip strength test?
Find a pullup bar at a gym or park, then hang from it with your arms straight and without your feet touching the ground. Aim to hang for 30-60 seconds, or until you can’t hold on any longer.
Alternatively, you can also use a hand grip dynamometer, which you may have seen as part of a social media trend among fitness influencers. Dynamometers give you a numerical measurement of your grip strength in pound-mass or kilograms. All you do is squeeze as hard as you can until the display shows your grip strength.
The science behind the grip strength test
The British Medical Journal concluded in a 2018 study that grip strength is “strongly associated with a wide range of adverse health outcomes. Lower grip strength correlated with higher incidence of cardiovascular disease, chronic obstructive pulmonary disease, and various types of cancer.
In other words, grip strength serves as an easy indication of overall body strength and muscle mass. Better strength is associated with better health, while lower strength is associated with a higher risk of age-related disease.
What If I Fail a Bioage Test?
Bioage tests aren’t tests you can exactly “fail.” They’re just indications of where you are in your health journey.
For example, what happens if you don’t do as well as you hoped on the sit-rise test? It doesn’t mean you’ll die in 6 years. It just means that you know where to focus your efforts on your health journey.
The free bioage tests above show us not only that we should focus on flexibility, balance, and muscle strength as we age, but also which we should focus more efforts on.
If you plan to do these tests at home, try these strategies to ensure you hit your health goals:
- Track your baseline
When you take your first tests, write down your first results so you know your starting point. - Exercise often
Any exercise is a step in the right direction to boosting flexibility, balance, and strength. Aim for the CDC recommendation of 150 minutes of exercise per week, or 5 days for 30 minutes each. - Test and retest regularly
Once you get an exercise routine going, retry these at-home bioage tests to see how well you’ve improved from your baseline. And don’t stop tracking your results!
As you start improving one area, it’s likely the rest will follow. And that’s the point of these tests: to help you achieve better health overall.
Still, there’s one thing that most DIY bioage tests won’t tell you, and that’s your true biological age. But don’t worry! You can still find a free biological age test from AgelessRx.
How Can I See My True Biological Age?
With the free AgelessRx Biological Age Calculator. This test, developed by our scientific advisory board of world-renowned longevity experts, leverages the latest in longevity science to identify the top biomarkers that reveal our rate of aging. All you need is a recent blood test to get started.
Don’t have a recent blood test handy? Don’t worry, you still don’t need fancy biotech to reveal you true biological age. In fact, AgelessRx has several affordable bioage tests available, including the TruMe Biological Age Test, which comes complete with a blood panel that measures over 900,000 biomarkers. With this at your fingertips, you can revisit the free bioage calculator to check your progress.
Whether you start with free bioage tests like a one-leg balance or a full-panel lab test, what matters most is that you start. Because when it comes to living longer and healthier, it’s often the simplest steps that reward us most later in life.
FAQs
What are bioage tests and how do they work?
Bioage tests estimate your biological age (how old your body functions) rather than your actual chronological age. They measure markers like strength, balance, cardiovascular fitness, or blood-based biomarkers to assess how quickly you’re aging. These tests help reveal early signs of decline or resilience. They can also track progress toward better health, fitness, or longevity goals. In short, bioage tests offer a window into how well you’re really aging.
What’s the difference between biological age and chronological age?
Chronological age is the number of years you’ve been alive, while biological age reflects how well your body is functioning. A 50-year-old may have the biology of a 40 or 60-year-old, depending on lifestyle, genetics, and health habits. Biological age offers a more personalized picture of your true healthspan.
What’s the best first step to improve biological age?
Focus on building muscle strength and cardiorespiratory fitness, two of the most important predictors of longevity. Start by walking regularly, doing resistance training 2–3x per week, and prioritizing high-quality sleep. These changes offer the biggest returns for lowering bioage and boosting long-term vitality.
Can lifestyle changes reverse biological age?
Yes, lifestyle changes can help reverse biological age. Research shows that improving sleep, exercise, diet, and stress can slow aging and lower biological age markers. These changes support better metabolic health, reduced inflammation, and stronger immune function. Over time, this can lead to a younger biological profile, even if your chronological age keeps ticking up. In other words, small daily improvements don’t just help you feel better. They may also reduce your risk of age-related diseases.
Is there a free biological age calculator I can use online?
Yes! AgelessRx offers a free Biological Age Calculator that estimates your true age based on the latest longevity science. Just input your recent blood test data to see how fast you’re aging biologically. For a deeper analysis, AgelessRx also offers affordable lab-based tests with over 900,000 biomarkers to track long-term progress.
Note: The above statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.