How to Use the Sit-to-Stand Test to Check Your Aging Strength

Patty Leitch
Apr 11
2 min read

Updated: Apr 22

Getting older doesn’t mean giving up strength or independence—but it does mean paying closer attention to the signs your body gives you. One of the simplest and most insightful ways to do that? A 30-second test you can do right at home: the Sit-to-Stand Test.

This quick assessment is more than a mobility check. It’s a powerful tool that can tell you (and your doctor) a lot about your strength, balance, flexibility—and even your long-term health risks.

✅ What Is the Sit-to-Stand Test?

The Sit-to-Stand (STS) test measures how many times you can go from sitting to standing in 30 seconds. It’s simple, fast, and doesn’t require any special equipment.

Doctors use it to check lower-body strength, balance, and functional mobility. Research has linked lower scores with a higher risk of falls, complications after surgery, and even heart-related health events.

🪑 How to Do the Sit-to-Stand Test at Home

You’ll need:

A sturdy chair with a straight back and no armrests
A timer or stopwatch (your phone works great)

Step-by-step:

Sit in the middle of the chair.
Cross your arms over your chest, resting your hands on opposite shoulders.
Start the timer for 30 seconds.
Stand up completely, then sit back down—as many times as you can in that timeframe.
Count each full stand.

That’s it!

📊 What Your Score Means

Here are average scores by age and gender according to CDC data:

Age Range	Men (avg)	Women (avg)
60–64	14	12
70–74	12	10
85–89	8	7

A score below the average for your age group may be a sign of lower muscular endurance and higher fall risk. But here’s the good news: your score is a starting point, not a sentence. You can improve it!

💪 How to Improve Your Score (and Your Strength)

Building lower-body strength and endurance doesn’t require a gym or fancy equipment. Here are some real-life ways to start:

Sit-to-Stand Reps: Try 5–10 reps every hour or two throughout your day.
Seated Leg Lifts: Great for those with limited mobility.
Use the Stairs: Go up and down 3–4 times a day to combat “bungalow legs.”
Walk Indoors or Outside: Even walking your hallway counts.
Join a Class: Many senior-focused classes are affordable and come with the added bonus of social connection.
Move While You Live: Gardening, housework, playing with grandkids—all count as movement.

❤️ Why This Test Matters

Falls aren’t just scary—they’re common. About 30% of adults over 65 fall each year, and that number jumps to 50% after 80. The Sit-to-Stand Test helps you get ahead of risk before it becomes reality. And beyond mobility, your STS score is also linked to cardiovascular health, post-surgical recovery, and overall quality of life.

💬 “What we really want is for people to maintain strength, balance, and independence. This test helps show where you are—and where you can go.” – Professor Jugdeep Dhesi, King’s College London

Final Thoughts

Think of the Sit-to-Stand test as your body's check engine light. It’s a quick, accessible way to assess how you're really doing—and a motivating reminder that strength, confidence, and resilience are within reach.