New Year's resolutions are all well and good, but they only really work if you set your expectations realistically. If you've never lifted in your life, don't expect to be benching bar-bending amounts of weight just like that. Luckily, though, Gold's Gym has created this useful fitness test to let you know just how in or out of shape you are at the moment. Adjust those resolutions accordingly.

The test is rather simple. All you'll need to perform it is enough floor space, a chin up bar, a stopwatch and a 12-inch step. Consisting of push ups, squats, bench steps, pull ups and crunches, proper form is a must for the exam. Don't worry, Gold's has you covered in case you need a refresher on proper technique. Besides it can't hurt to know how to do things correctly anyways (it may leave you feeling a little sore the next day though). Once you've completed all the components of the test, submit your results and Gold's Gym will give you your fit score along with some tips on what needs to be improved.

Check out the video below for some visual instruction on how to perform the fitness test and head over to Gold's Gym to enter your results.

[Gold's Gym]

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