Bryan Johnson has spent years building what he claims is the world’s best anti-aging protocol, becoming “the most measured person in human history.”
But there’s a problem: all that data comes at a steep price.
Blood work, imaging, VO2 max tests—the costs add up quickly. So Johnson decided to share something far more accessible: six free at-home tests (plus one bonus test for $20) that reveal your biological age.
In a recent video, Johnson and his colleague Lauren, a PhD scientist who just joined his Blueprint team, demonstrated exactly how to perform these tests and what they reveal about how your body is truly aging.
Jump to:
- Understanding Biological vs. Chronological Age
- Test #1: Continuous Push-Ups
- Test #2: Sit-Rise Test
- Test #3: Sit-and-Reach Flexibility
- Test #4: One-Leg Balance (Eyes Closed)
- Test #5: Reaction Time
- Test #6: Waist-to-Height Ratio
- Bonus Test #7: Grip Strength ($20)
- What These Results Really Mean
- Getting Started With Your Own Testing
Understanding Biological vs. Chronological Age
Johnson draws a critical distinction between the two types of aging. Chronological age is simply how long you’ve been alive.
Biological age, however, represents your actual function—how well your body performs compared to others at various ages.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
For example, Lauren is a 30-year-old female and for continuous push-ups average would be eight. If Lauren does less than eight push-ups she’s older biologically than her chronological age. If she does more push-ups she’s biologically younger.
These tests provide baseline measurements that allow you to compare yourself against age norms and track improvements over time. The real value? Data gives you actionable insights without the expense of professional testing.
Test #1: Continuous Push-Ups
This test measures upper body strength and endurance. Proper form is crucial: arms shoulder-width apart, chest touching the ground, full extension at the top.
For a 30-year-old woman, eight push-ups is average. More than 16 earns an “excellent” rating. Lauren proceeded to crush 40 consecutive push-ups.
That was rough. My chest is on fire, but it was so worth it.
Her score placed her biological age equivalent to an 18-year-old. Lauren’s performance demonstrates just how much functional capacity can exceed chronological expectations.
Test #2: Sit-Rise Test
This assessment evaluates lower body strength, flexibility, and balance—all critical factors for longevity and fall prevention.
Start standing, sit down cross-legged, then rise back up. The catch? You lose one point for every body part used for support (knees, hands, forearms, elbows).
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
You also lose half a point for any unsteadiness. Maximum score: 10 points.
Lauren executed the movement flawlessly, scoring a perfect 10. Johnson emphasized that while she made it look easy, most people find this test surprisingly challenging.
As you age, maintaining the strength to sit and stand without support becomes increasingly difficult—yet vitally important.
Test #3: Sit-and-Reach Flexibility
Flexibility matters more than many realize. It reduces injury risk, prevents falls, and indicates overall fitness quality.
This test specifically measures hamstring and lower back flexibility.
Setup requires a measuring tape secured to the floor. Sit with legs straight, feet at the 15-inch mark, then reach forward as far as possible while keeping legs extended.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
For a 30-year-old woman, reaching 19 inches equals average. Lauren reached 21.75 inches, exceeding the standard once again.
Test #4: One-Leg Balance (Eyes Closed)
Balance serves as a powerful predictor of all-cause mortality, especially for those over 41. Poor balance increases fall risk and signals declining physical function.
Stand on one foot, wrap the other around the standing leg, place arms at sides, close eyes. See how long you maintain balance.
For someone Lauren’s age, 17 seconds is average. She recorded times of 29 seconds, 18 seconds, and an impressive 1 minute 33 seconds on her third attempt.
That’s my non-dominant leg too!
Her performance significantly exceeded age norms across all attempts.
Test #5: Reaction Time
Reaction speed declines with age, creating real-world risks. Slower reactions affect driving safety, injury prevention, and daily activities.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
This decline is typically more pronounced in women than men.
Johnson recommends using a smartphone app called “Reaction Time and Reflex Test.” Play the “Lights Out” game: place your finger on screen, remove it immediately when five lights disappear.
Repeat five times for an average score. Lauren achieved 0.259 seconds—an exceptional result indicating quick neurological processing.
Test #6: Waist-to-Height Ratio
This measurement assesses body composition and visceral fat—the dangerous fat surrounding organs. Many experts prefer this metric over BMI for accuracy.
Target ratio: 0.5 or lower.
Measure height, then measure waist at the narrowest point between ribs and hips. Don’t suck in your stomach—stay relaxed. Divide waist measurement by height.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Lauren stood exactly 60 inches tall with a 28.5-inch waist, yielding a 0.48 ratio—comfortably below the 0.5 threshold.
Bonus Test #7: Grip Strength ($20)
Grip strength correlates with overall muscle mass, functional capacity, and longevity. This test requires a hand dynamometer, available on Amazon for about $20.
For a 30-year-old woman, average grip strength is 62 pounds. Exceeding 91 pounds qualifies as “off the charts.”
Lauren’s first attempt: 84 pounds. Second: 85.4 pounds. Third attempt: 96 pounds—well beyond the exceptional threshold.
I didn’t think it could get that high for me personally.
What These Results Really Mean
Johnson acknowledges that Lauren represents an exceptional case. She dominated all seven tests, scoring in elite ranges across the board.
Most people won’t achieve such results—and that’s completely fine.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
The purpose isn’t comparison with others. It’s establishing your personal baseline and working systematically toward improvement.
Johnson emphasizes these tests don’t provide comprehensive health assessment. Blood work, imaging, and other markers remain important. But these simple evaluations offer an accessible entry point for understanding biological age.
Getting Started With Your Own Testing
Don’t feel discouraged by poor initial results. Baseline measurements simply reveal where you stand today—your starting line, not your finish line.
The real value emerges when you retest periodically and track progress. Small improvements compound over time, potentially adding years to your healthspan.
Key takeaways for testing at home:
- Establish baseline measurements across all six free tests
- Compare results against age-appropriate norms
- Focus on proper form—technique matters more than numbers
- Retest every 3-6 months to track progress
- Consider investing $20 in a grip strength dynamometer for the seventh test
- Don’t get discouraged by initial poor performance
- View results as opportunities for targeted improvement
Johnson’s approach democratizes anti-aging assessment. While he’s invested heavily in comprehensive testing, these simple evaluations provide meaningful insights without financial barriers.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Biological age isn’t destiny. It’s data—information you can use to guide training, nutrition, and lifestyle choices that extend both lifespan and healthspan.
