2-minute step test: norms by age
The 2-minute step test counts how many times your right knee reaches a marked height as you march in place for 2 minutes. It measures cardio endurance, and you can do it at home with no equipment. For adults 60 to 64, the normal range is 75 to 107 steps for women and 87 to 115 for men.1,2
Check your score
Enter your age, gender and the number of steps you did. Your result appears below as soon as all three are filled in. Nothing you type leaves this page.
Fill in your age, gender and number of steps to see how your score compares.
How to do the test
You need a wall or counter, a piece of tape, a timer, and ideally a helper to count.2
Step 1: Stand next to a wall or sturdy counter you can hold for balance.
Step 2: Find the point halfway between the top of your kneecap and the top of your hip bone. Mark that height on the wall with a piece of tape.
Step 3: On “Go,” start a 2-minute timer and march in place, lifting each knee up to the tape.
Step 4: Count each time your right knee reaches the tape. That number is your score.
Step 5: If you need to, slow down or pause and hold on. Keep the timer running and keep counting when you start again.
Step 6: If your knee stops reaching the mark, slow down or rest until you can lift it high enough again.
Safety first
- Keep a hand near the wall or counter, and have someone nearby if you have had a fall or feel unsteady.
- Stop right away if you feel dizzy, very short of breath, or have chest pain or pressure. Call 911 if chest pain doesn’t go away with rest.
- It’s fine to go at your own pace. This test is about endurance, not speed.
- Skip the test if your doctor has told you not to exercise, and ask them first if you’re unsure.
2-minute step test norms by age and gender
The normal range is the middle half of scores (25th to 75th percentile) from a study of 7,183 adults aged 60 to 94 living in the community.1,2
| Age | Women: normal range | Women: below average | Men: normal range | Men: below average |
|---|---|---|---|---|
| 60–64 | 75–107 | fewer than 75 | 87–115 | fewer than 87 |
| 65–69 | 73–107 | fewer than 73 | 86–116 | fewer than 86 |
| 70–74 | 68–101 | fewer than 68 | 80–110 | fewer than 80 |
| 75–79 | 68–100 | fewer than 68 | 73–109 | fewer than 73 |
| 80–84 | 60–91 | fewer than 60 | 71–103 | fewer than 71 |
| 85–89 | 55–85 | fewer than 55 | 59–91 | fewer than 59 |
| 90–94 | 44–72 | fewer than 44 | 52–86 | fewer than 52 |
Scoring rule: find your age group and gender. Fewer steps than the low end of the range is below average, a score inside the range is normal, and more than the high end is above average.
What your result means
Below average for your age
Your endurance is lower than most people your age, which can make stairs, errands and travel more tiring. Endurance responds well to regular exercise, even later in life. Tell your doctor about your score, especially if you also get short of breath easily, and start building up gradually.
Within the normal range
You’re in the middle half of people your age. Endurance fades without use, so getting a little out of breath on most days helps you hold on to it, or climb above the range.
Above the normal range
You scored better than roughly three out of four people your age. Keep training, and retest every few months at the same knee height so you notice any change early.
One test is a snapshot, not the whole picture. At a free TogetherWON consultation, a trainer looks at endurance alongside strength, balance and walking, then builds a plan around your goals.
Step test questions
What is a good 2-minute step test score for a 70-year-old?
For adults 70 to 74, the normal range is 68 to 101 steps for women and 80 to 110 for men. Fewer than 68 (women) or 80 (men) is below average for that age group.
The normal range is the middle half of scores from a study of more than 7,000 older adults, so about a quarter of people score below it and a quarter above it.
What does the 2-minute step test measure?
Aerobic endurance: how well your heart, lungs and muscles keep you going. It was designed as part of the Senior Fitness Test as an indoor alternative to a 6-minute walk, so you can do it at home in a small space.
Can I hold on to something during the step test?
Yes. Stand next to a wall, counter or sturdy chair and hold it for balance if you need to. You can also slow down or pause; just keep the timer running and keep counting when you start again.
How can I improve my step test score?
Do something that gets you a little out of breath on most days: brisk walking, marching in place, step-ups, dancing or short intervals. Retest every four to eight weeks, using the same knee height, to see your progress.
Interval training ideas for seniorsSources
- Rikli RE, Jones CJ. Functional fitness normative scores for community-residing older adults, ages 60–94. J Aging Phys Act. 1999;7(2):162–181. View source
- Shirley Ryan AbilityLab. 2-Minute Step Test. Rehabilitation Measures Database. View source
This test is for education and self-tracking. It is not a medical diagnosis and doesn’t replace advice from your doctor or physical therapist.
Want an expert to check your fitness?
Your first session is free: a one-hour consultation and movement assessment, in your home in the Colorado Springs area or online, where we test strength and balance and build a plan that fits your life.