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Test your real strength at home — what the result actually tells you
Written by Janne SakkinenOMT & Occupational Health Physiotherapist, University InstructorPublished 2024-04-05
In short
Janne walks through four at-home strength/endurance tests - push-ups, overhead dumbbell presses, sit-ups and squats - describing correct form, common mistakes, and how to score the results against reference values.
Clinical keywords#Test your real strength at home — what the result actually tells you#Spine, joint & pelvic floor#OMT Physical Therapist Janne Sakkinen#TMJ Disorders#Bruxism#Jaw Pain
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Full video transcript & clinical text
2 paragraphsHave you ever thought about how to conveniently test your muscle strength at home? Here is a video for you - if you need to focus on a specific part, check the timeline below; reference values are shown after each test in the video at that point.
Push-up: place your hands shoulder-width apart, fingers pointing forward, and in the bottom position your thumbs reach your shoulders, feet are at shoulder width. Lower the body from the starting position to the bottom position where the forearms are horizontal - one repetition is complete when you return from the bottom position to the starting position. The angle of the pelvis and head should remain the same throughout the performance. Women can perform this test with knees on the ground, and the reference values are based on that same structure. Perform as many repetitions as possible without breaks. What are the typical mistakes? If the pelvis drops, the pelvic angle changes noticeably, the push-up doesn't go low enough, the arm doesn't fully extend, hand position is incorrect, and the head wobbles. ---
Frequently asked questions (FAQ)
Q: What clinical topics are covered in "Test your real strength at home — what the result actually tells you"?
Janne walks through four at-home strength/endurance tests - push-ups, overhead dumbbell presses, sit-ups and squats - describing correct form, common mistakes, and how to score the results against reference values.
Q: How are the instructions in "Test your real strength at home — what the result actually tells you" applied to cervical and musculoskeletal rehabilitation?
The video demonstrates specific movement patterns and clinical exercise progressions: Have you ever thought about how to conveniently test your muscle strength at home? Here is a video for you - if you need to focus on a specific part, check the timeline below; reference values are shown after each test i...
Q: When should you seek an OMT physical therapy consultation for symptoms related to this topic?
If symptoms relating to "Test your real strength at home — what the result actually tells you" persist for more than 1–2 weeks, interfere with sleep or daily function, an in-person OMT evaluation is recommended to identify the root cause and ensure proper rehabilitation.
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Download free exercise PDF guides
Get instant access to Janne Sakkinen's official Google Drive folder with exercise guides and rehabilitation protocols.
Get free PDF guides (Google Drive)Medical disclaimer: The information presented in this article is strictly for educational purposes and does not replace a clinical physical therapy evaluation, medical diagnosis, or individualized treatment plan.