This calculator is for general information and education. It is not medical advice and does not replace the judgment of a doctor, nurse or pharmacist who knows the full clinical picture.
Strong legs are essential for getting up from a chair, climbing stairs and recovering your balance. The 30-second chair stand test, developed by Roberta Rikli and Jessie Jones as part of the Senior Fitness Test, measures leg strength and endurance in older adults. It is part of the CDC STEADI fall-prevention toolkit.
How to do the test
- Use a straight-backed chair without arms, about 17 inches (43 cm) high, placed against a wall.
- Sit in the middle of the seat, feet flat on the floor, arms crossed over the chest.
- On “Go”, stand up fully and sit back down, as many times as possible in 30 seconds.
- Count each full stand. If the person is more than halfway up at the end of 30 seconds, count it as a stand.
If the person must use their arms to stand, stop the test and record a score of 0.
Below-average scores (CDC STEADI)
| Age | Men: below average if fewer than | Women: below average if fewer than |
|---|---|---|
| 60 to 64 | 14 | 12 |
| 65 to 69 | 12 | 11 |
| 70 to 74 | 12 | 10 |
| 75 to 79 | 11 | 10 |
| 80 to 84 | 10 | 9 |
| 85 to 89 | 8 | 8 |
| 90 to 94 | 7 | 4 |
A score below these values indicates leg weakness and a higher risk of falls.
Example
A 72-year-old man who stands up 11 times in 30 seconds is one stand below the threshold of 12 for his age group, so his score is below average.
Improving leg strength
Leg strength responds well to training at any age. Useful exercises include:
- sit-to-stand repetitions from a chair, using the arms less over time;
- step-ups on a low step;
- heel raises and mini-squats holding the back of a chair;
- regular walking, and balance work such as tai chi.
Two or three sessions a week for several weeks usually raise the score by a few stands. People with heart or joint problems should ask their doctor or a physical therapist for a program that suits them.
Related tests
The five times sit-to-stand test times five stands instead of counting them; in the European sarcopenia definition (EWGSOP2), more than 15 seconds indicates low muscle strength. The Timed Up and Go and the 4-stage balance test complete the STEADI assessment.