Free self-check · 30 seconds
The 30-Second Chair Stand Test
A quick, doctor-used way to check your leg and hip strength — the muscles that get you out of a chair, up the stairs, and back up off the floor. Do the test, then see how you compare to typical ranges for your age.
How to do it safely
- Use a sturdy chair against a wall. Have a counter or rail nearby just in case.
- Sit in the middle, feet flat, arms crossed over your chest.
- Set a 30-second timer. Stand up fully and sit down fully as many times as you safely can.
- Count each full stand. Stop any time you feel unsteady, dizzy, or sore.
1. You are…
2. Your age
3. How many times did you stand up in 30 seconds?
Sit in a sturdy chair, arms crossed over your chest. Stand fully and sit fully as many times as you safely can in 30 seconds.
Why leg strength matters as you age
The strength to rise from a chair is one of the clearest signs of staying independent. It fades quietly with age and inactivity — but it responds quickly to gentle, regular work. Pair this test with a few minutes of daily chair exercises and re-test in a few weeks — most people see their number climb.
Build your number back up — gently.
Get a chair-first daily routine matched to your stiffest, weakest spots. Free 2-minute quiz.
Take the free 2-minute quiz