Fitness tests / Chair stand test
Chair stand test
Getting up from a chair is one of the everyday movements that keeps us independent. Timing it gives a simple measure of lower-body strength and functional mobility.
- 30 seconds
- Sturdy chair without arms
- Chair against a wall
- A timer
Safety first. Use a sturdy chair, about 43 cm (17 in) high, pushed against a wall so it cannot slide. Have someone nearby if your balance is a concern.
Do not attempt the test if you cannot normally stand up from a chair without using your arms.
How to do the test
- Sit in the middle of the chair, back straight, feet flat and hip-width apart.
- Cross your arms over your chest.
- Choose your test. For the 30-second test, stand up fully and sit back down as many times as you can in 30 seconds.
- For the five-times test, stand up and sit down five times as quickly as you safely can, and stop the timer when you stand up fully the fifth time.
- Count only full stands, and keep your arms crossed throughout.
What chair-standing ability reflects
Standing up from a chair uses the large muscles of the hips and thighs, plus balance and coordination. The same ability lets you climb stairs, get out of a car, and recover when you stumble. Lower scores are linked with higher risk of falls and loss of independence, and they respond well to strength training.
How to read your result
For the 30-second test, reference ranges from the Senior Fitness Test cover adults aged 60 and over. For the five-times test, times slower than the age-group values in the second table are below average, and taking longer than 15 seconds is a threshold European guidelines use to flag low leg strength. Younger adults can use either test as a personal baseline.
Reference values
Values for adults aged 60 and over. Pick the tab for your sex; your age group is highlighted after you enter a result.
| Age | Typical range (middle 50%) |
|---|---|
| 60–64 | 12–17 stands |
| 65–69 | 11–16 stands |
| 70–74 | 10–15 stands |
| 75–79 | 10–15 stands |
| 80–84 | 9–14 stands |
| 85–89 | 8–13 stands |
| 90–94 | 4–11 stands |
Community-dwelling adults aged 60 to 94 (Rikli & Jones, n = 7,183). Scores above the range are above average; below it, below average.
View all 30-second chair-stand reference ranges and sources
| Age | Slower than average if more than |
|---|---|
| 60–69 | 11.4 seconds |
| 70–79 | 12.6 seconds |
| 80–89 | 14.8 seconds |
From a meta-analysis of 13 studies of adults aged 60 and over (Bohannon, 2006).
View all five-times sit-to-stand reference values and sources
Enter your result
References
- Jones CJ, Rikli RE, Beam WC. A 30-s chair-stand test as a measure of lower body strength in community-residing older adults. Res Q Exerc Sport. 1999;70(2):113–119.
- Rikli RE, Jones CJ. Functional fitness normative scores for community-residing older adults, ages 60–94. J Aging Phys Act. 1999;7(2). Source record
- Rikli RE, Jones CJ. Senior Fitness Test Manual. 2nd ed. Human Kinetics; 2013.
- Bohannon RW. Reference values for the five-repetition sit-to-stand test: a descriptive meta-analysis of data from elders. Percept Mot Skills. 2006;103(1):215–222. Source record
- Cruz-Jentoft AJ, et al. Sarcopenia: revised European consensus on definition and diagnosis (EWGSOP2). Age Ageing. 2019;48(1):16–31.