Functional test
Sit-to-stand test
Chair stand test · 30-second sit-to-stand · 5-times sit-to-stand
A composite test of lower-body strength, power, and balance — predicts falls, disability, and mortality.
What it measures
Two common protocols. The 5-times variant times how long it takes to stand from a seated position five times consecutively. The 30-second variant counts how many full stand-and-sit cycles can be completed in 30 seconds. Both reflect lower-body strength and power, with the 30-second variant additionally probing endurance.
Reference context
2 guideline sources
Reference values exist by age and sex for both protocols. Useful as an annual self-monitored metric from age 50 — trajectory matters more than a single reading.
Population context — consult guideline targets below
Mechanism
Why moving this marker matters
Performance depends on quadriceps and gluteal strength, hip mobility, balance, and motor control. All decline with age and inactivity. Poor performance prospectively predicts incident disability, falls, and mortality across multiple cohorts.
Guideline targets
What major guidelines recommend
STEADI — 30s test, fall risk threshold
Men 60–64: <14, 65–69: <12, 70–74: <12, 75–79: <11, 80–84: <10, 85–89: <8. Women 60–64: <12, 65–69: <11, 70–74: <10, 75–79: <10, 80–84: <9, 85–89: <8.
5-times sit-to-stand
>15 seconds is associated with increased fall and disability risk in adults 65+.
How to measure
The test, where to get it, when to repeat
Method
Standard chair (no arms, seat ~43 cm high) against a wall. Arms crossed over chest. Stand fully upright and sit back down. Count or time as per protocol.
Where
Free to perform at home with a standard kitchen chair. Many physiotherapy and primary-care settings use it routinely.
Typical cost
Free.
Fasting
Not required
When to test
STEADI (CDC)
65+Annual screening in adults 65+, or sooner with concern about falls or strength.
SPPB
60+Embedded in the Short Physical Performance Battery as a core test from age 60.
How to test
Doing this test
This is a self-test — no equipment needed. A timer or tape measure is usually enough. Your GP can confirm the protocol if you want validation.
Context
Reading the numbers
Reference values exist by age and sex for both protocols. Useful as an annual self-monitored metric from age 50 — trajectory matters more than a single reading.
Caveats
Recent leg or back injury invalidates the test. Knee osteoarthritis can suppress values without indicating muscle weakness specifically. Use a standardised chair height each time for longitudinal comparison.
See also
Related markers
Take to your physician
Worth discussing
- If you fall below the age-adjusted threshold, whether targeted strength training (especially squats and step-ups) is appropriate for you.
- Whether your performance reflects strength, balance, or both — distinguishing this can inform what to train.
- If knee or back pain limits performance, what investigations or modifications are warranted.
Sources
Cited literature
Edited by Carl Pöhl, MD · Healicus editorial
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