30-Second Chair Stand Test for Adults 50+ (Free Leg Strength Check)

ByChief Writer
Older man seated on a chair with arms crossed, ready for the 30-second chair stand test

If subway or home flights feel much tougher lately, see our budget-friendly guide: stairs getting harder after 70.

This free check uses the 30-Second Chair Stand Test, a simple leg strength and endurance test that doctors and physical therapists use with older adults. You count how many times you can stand up from a chair in 30 seconds, then compare your number with the age chart in the CDC’s STEADI fall-prevention toolkit. It takes about two minutes.

Safety first. Have someone stand next to you, use a sturdy chair with no wheels pushed against a wall, and stop right away if you feel pain, dizziness, or shortness of breath. If you have fallen recently, feel unsteady on your feet, or have had recent surgery, ask your doctor or physical therapist before trying this test.

How to do the test

  1. Use a straight-backed chair without arm rests (a standard seat is about 17 inches, or 43 cm, high).
  2. Sit in the middle of the seat with your feet flat on the floor.
  3. Cross your arms at the wrists and hold them against your chest, hands on the opposite shoulders.
  4. On “Go,” stand all the way up, then sit all the way back down. Keep going for 30 seconds.
  5. Count each full stand. If you are more than halfway up when time runs out, count it.
  6. If you have to push off with your arms, stop. The test records that as 0.

Step 1: Time and count your stands

A helper can press the big button each time you stand up. Or skip the timer and type your number in Step 2.

30
Press Start when you are seated and ready.

Step 2: Check your result

Related: Want the full picture? See Simple Home Tests to Check Your Strength and Balance After 50 — chair stand, balance and mobility checks you can do in about 10 minutes.

Strong legs and strong hands go together. If your grip is fading, try the three moves in our guide to grip strength after 70.

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How the scoring works

The CDC’s STEADI fall-prevention program publishes “below average” chair stand scores by age. CDC notes that a below-average score indicates a risk for falls. A score below the number for your age group is considered below average.

AgeMen: below average if fewer thanWomen: below average if fewer than
60–641412
65–691211
70–741210
75–791110
80–84109
85–8988
90–9474

The CDC chart starts at age 60. If you are in your 50s, this page shows the 60–64 number as a reference goal only, not an official score for your age.

Source: Centers for Disease Control and Prevention, STEADI Assessment: 30-Second Chair Stand.

Medical disclaimer. This tool is for general education only. It is not a medical diagnosis, a full fall-risk assessment, or a substitute for advice from your doctor or physical therapist. A single test result can be affected by the chair, your footwear, and how you feel that day. If your score is below average, if you are worried about falling, or if you have fallen in the past year, talk with a healthcare professional. Your answers stay in your own browser and are not sent to us.

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