Sit-to-Stand Check
This test measures the strength in your legs and hips — the muscles you use every day to get up from a chair, climb stairs, or catch your balance. Chair-stand performance is one of the measures Rikli & Jones later validated against the fitness needed to stay physically independent in later life (Rikli & Jones, The Gerontologist, 2013).
You'll stand up and sit down from a chair as many times as you can in 30 seconds. No equipment needed beyond a sturdy chair.
Two quick safety questions
Do you have a sturdy chair with no wheels, that won't slide when you sit or stand?
Right now, are you free of pain, dizziness, or a recent injury that would make standing up repeatedly unsafe?
We'll skip the test for today
Standing up repeatedly isn't a good idea while you're dealing with pain, dizziness, or a recent injury. Please check with your doctor first — we'll be right here whenever you're ready to try.
Set up your chair like this
Stand up, then sit back down
In the real check, do as many full stands as you can in 30 seconds. Full stand, full sit, that's one rep. Just count each one in your head — no need to touch your phone while you're moving. We'll ask for your total once the timer ends.
Sitting, feet flat, arms crossed.
We'll turn on your camera as a mirror so you can watch yourself — nothing is recorded or saved. You can turn it off anytime.
How many did you complete?
Count only full stands — all the way up, all the way back down.
No problem at all
You stopped the check early — that was the right call if something felt off. Sit and rest for now. We won't score a partial check, so there's no need to keep count from here.
Typical range for your age & sex group shown above, based on the Senior Fitness Test.
🦵 What this measures
Standing up fully and sitting back down without using your arms draws on your quadriceps, glutes, and hip muscles — the same ones you use to climb stairs, rise from a low chair, or catch yourself if you trip.
📉 Why it's tracked in ageing research
After 50, leg strength typically declines roughly 1–2% a year if left unchallenged (a process called sarcopenia), and the decline speeds up after 65–70. This exact test is part of the Short Physical Performance Battery, used worldwide to study fall risk and independence in later life.
💡 What this means for you
✅ Suggested next steps
This is a wellness indicator, not a medical diagnosis. Reference ranges are the published Senior Fitness Test norms (Rikli & Jones, 1999).
Sources: Rikli & Jones, 1999 (Senior Fitness Test, typical range) · Rikli & Jones, 2013 (physical-independence standards).
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Sit-to-Stand Trend
Stands per check, over time
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