Free strength tests for adults over 60
Simple tests you can do at home, with the published norms for your age and plain-language results. Each page has the full instructions and scoring table, so you can use it with or without the calculator.
30-second chair stand test
Count how many times you can stand up from a chair in 30 seconds and compare your leg strength with others your age.
Take the testGrip strength calculator
Enter your grip strength reading to see how it compares with norms for your age and gender, and whether it falls in the low range.
Take the test
These tests are for education and self-tracking. They are not a medical diagnosis.
Why strength is worth measuring
Strength is what lets you get up from a low couch, carry groceries up the stairs and catch yourself if you trip. It fades quietly with age, so a simple number helps you notice changes early and see your progress once you start training.
The 30-second chair stand test measures leg strength and endurance. It's part of the CDC's fall-risk screening for older adults, and its norms come from a study of more than 7,000 people. A below-average score is one sign of higher fall risk.
Grip strength is a quick stand-in for overall muscle strength. In a study of nearly 140,000 adults in 17 countries, lower grip strength was linked to a higher risk of heart disease, stroke and early death. Grip doesn't cause those outcomes. It reflects how strong and active you are overall.
How to get the most from your results
- Test when you're rested, not right after a workout or a long walk.
- Write down your score, the date and the chair or hand you used.
- Retest every four to eight weeks under the same conditions.
- If your score is low, talk with your doctor and start building strength. Our strength training guide and balance guide are good places to begin.
- Stop any test if you feel pain, dizziness or short of breath.
Want to check your heart and lung fitness too? Try the 2-minute step test.
Frequently asked questions
Which fitness tests can older adults do at home?
The 30-second chair stand test and a grip strength test are two of the simplest. The chair stand checks leg strength and endurance, and grip strength reflects your overall muscle strength. Both need little more than a sturdy chair or a grip dynamometer, and both have published norms by age.
For heart and lung fitness, the 2-minute step test counts how many times you can march in place in two minutes.
Try the 2-minute step testIs it safe to do a fitness test on my own?
For most people, yes, if you take a few precautions. Use a sturdy chair against a wall, have someone nearby if your balance is shaky, and stop if you feel pain, dizziness or shortness of breath.
If you have a heart condition, recent surgery or a fall in the past year, check with your doctor first, or have a trainer or physical therapist test you.
How often should I repeat these tests?
Every four to eight weeks is a good rhythm. That gives new exercise time to make a difference. Use the same chair, the same time of day and the same hand each time, and write your score down so you can compare.
Prefer to have an expert test you?
Your first session is free: a one-hour consultation and movement assessment where we check your strength and balance and build a plan that fits your life.