30-second chair stand test: norms by age
The 30-second chair stand test counts how many times you can stand up from a chair, arms crossed, in 30 seconds. It measures leg strength. For adults 60 to 64, the normal range is 12 to 17 stands for women and 14 to 19 for men. Scoring below your age range signals higher fall risk.1,2
Check your score
Enter your age, gender and the number of full stands 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 stands to see how your score compares.
How to do the test
You need a straight-backed chair without arms, a timer, and ideally a helper to count.1,3
Step 1: Place a sturdy, straight-backed chair without arms (seat about 17 inches high) against a wall so it can’t slide.
Step 2: Sit in the middle of the seat with your back straight and feet flat on the floor, about hip-width apart.
Step 3: Cross your arms at the wrists and hold them against your chest, hands on the opposite shoulders.
Step 4: On “Go,” have a helper start a 30-second timer. Stand all the way up, then sit all the way back down.
Step 5: Repeat as many times as you can in 30 seconds, moving at a pace that feels safe.
Step 6: Count each full stand. If you are more than halfway up when time runs out, count it.
Safety first
- Have someone stand next to you, especially if you have had a fall or feel unsteady.
- Stop right away if you feel dizzy, short of breath, or have chest, knee, hip or back pain.
- If you can’t stand up without pushing off with your arms, don’t do the test. Record a score of 0: that in itself is a result worth discussing with your doctor or a physical therapist.1
- Skip the test if your doctor has told you not to exercise, and ask them first if you’re unsure.
Chair stand 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.2,3 The CDC uses the low end of each range as its below-average cutoff.1
| Age | Women: normal range | Women: below average | Men: normal range | Men: below average |
|---|---|---|---|---|
| 60–64 | 12–17 | fewer than 12 | 14–19 | fewer than 14 |
| 65–69 | 11–16 | fewer than 11 | 12–18 | fewer than 12 |
| 70–74 | 10–15 | fewer than 10 | 12–17 | fewer than 12 |
| 75–79 | 10–15 | fewer than 10 | 11–17 | fewer than 11 |
| 80–84 | 9–14 | fewer than 9 | 10–15 | fewer than 10 |
| 85–89 | 8–13 | fewer than 8 | 8–14 | fewer than 8 |
| 90–94 | 4–11 | fewer than 4 | 7–12 | fewer than 7 |
Scoring rule: find your age group and gender. Fewer stands 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 legs are weaker than most people your age, and the CDC counts this as a sign of higher fall risk.1 Leg strength is very trainable, even in your 80s and 90s. Tell your doctor about your score, and look for a strength and balance program built for older adults.
Within the normal range
You’re in the middle half of people your age. Strength fades without use, so regular strength work two or three times a week 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 with the same chair so you notice any change early.
One test is a snapshot, not the whole picture. At a free TogetherWON consultation, a trainer looks at leg strength alongside balance, walking and grip, then builds a plan around your goals.
Chair stand test questions
How many chair stands in 30 seconds is normal for a 70-year-old?
For adults 70 to 74, the normal range is 10 to 15 stands for women and 12 to 17 for men. Fewer than 10 (women) or 12 (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 a low chair stand score mean?
A below-average score means your leg strength and endurance are lower than most people your age, and the CDC treats it as a sign of higher fall risk.
It is not a diagnosis. It is a reason to talk with your doctor and to start leg-strengthening exercise, which can raise your score at any age.
How fall prevention training worksWhat if I can’t stand up from a chair without using my arms?
Stop the test and record a score of 0. That is how the CDC scores it, and it is an important result to discuss with your doctor or a physical therapist.
Needing your arms to stand is common after illness, surgery or a period of inactivity, and it usually improves with the right exercises done safely.
How can I improve my 30-second chair stand score?
Practice sit-to-stands and other leg-strengthening exercises two or three times a week, adding repetitions or a little weight as they get easier.
Start from a higher seat or use your hands if you need to, and work toward standing with arms crossed. Retest every four to eight weeks with the same chair to track your progress.
Read our strength training guideDoes the chair height matter for the chair stand test?
Yes. The norms were set with a straight-backed chair about 17 inches (43 cm) high at the seat. A lower seat makes standing harder and a higher one makes it easier, so use a standard dining chair and the same chair each time you retest.
Keep your legs strong and your balance steady
Sources
- Centers for Disease Control and Prevention. STEADI Assessment: 30-Second Chair Stand. 2017. View source
- 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
- University of Missouri Geriatric Examination Toolkit. 30 Second Chair Stand Test (Rikli, Jones 1999): protocol and normal ranges. 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 strength and balance?
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