The Human Performance & Longevity Standard

What this is

This is not a daft gimmick and it is not a vanity score. It is a structured, free system of practical tests built to give you a solid overall score, a plain-English explanation of what that score means, and a clearer picture of your own CPF health. The wider evidence base for healthy ageing and long-term function points toward a mix of aerobic activity, strength work, movement quality and healthy lifestyle behaviours rather than chasing one narrow measure of fitness.^1,2

We also do something many fitness systems ignore: we include time in nature, active outdoor living and recovery habits. That is because nature-based activity is increasingly recognised as beneficial for mental and physical health, including through NHS England’s green social prescribing approach.⁴

What makes this different

Most fitness systems focus on isolated metrics like speed, strength or appearance.

• We combine strength, cardio, mobility and lifestyle
• We include bodyweight AND weighted strength options
• We focus on real-world capability

Moving outdoors, using active travel and spending time in nature supports both your health and the environment.

👉 What’s good for the planet is usually good for you.

Built for normal humans, not just gym beasts

You do not need loads of kit. You do not need a lab. You do not need to be a seasoned athlete. The strength section has two strands so more people can join in properly:

What you gain from doing this

The point is not perfection. Nobody has all areas nailed. Everyone has strengths, weaknesses and bits that need polished up. That is part of the fun. A good testing system gives you a proper starting point, highlights what you are already doing well, and shows where a few smart tweaks could make a big difference over time.

• A clear baseline you can actually use
• A simple score and explanation, not just random numbers
• A sense of how you compare with current normative standards
• A better idea of what to work on next
• A way to track progress over months and years, not just one flashy week

Think of it a bit like skiing or golf. No matter your level, there is usually something to refine. That is what keeps it interesting. This is a lifelong journey, not a six-week panic.

Share it if you fancy. Keep it private if you do not.

You can share your results if that helps with encouragement, accountability or a wee nudge from pals. Or you can keep the whole thing to yourself and download your results for posterity — your own secret picture of CPF health at this point in time.

There is absolutely no competition here apart from yourself, and even then only if you choose to compete with yourself. This is about honesty, curiosity and progress, not showing off.