Timed Up and Go test: normal times by age
The Timed Up and Go (TUG) test times how long it takes you to stand up from a chair, walk 10 feet, turn around, walk back and sit down. On average it takes adults 60 to 69 about 8 seconds, adults 70 to 79 about 9 seconds and adults 80 and older about 11.1 The CDC treats 12 seconds or more as a sign of fall risk.2
Check your time
Enter your age and your time in seconds. Your result appears below as soon as both are filled in. Nothing you type leaves this page.
Fill in your age and time to see how you compare.
How to do the test
You need a chair with arms, a tape measure, a piece of tape, a timer and a helper to time you and walk beside you.2
Step 1: Put a chair with arms against a wall so it can’t slide. Measure 10 feet (3 meters) from the front of the chair and mark the spot on the floor with tape.
Step 2: Wear your regular shoes. If you normally use a cane or walker, use it for the test.
Step 3: Sit back in the chair with your back against the backrest.
Step 4: When your helper says “Go” and starts the timer, stand up, walk to the tape at your normal pace, turn around, walk back and sit down again.
Step 5: Your helper stops the timer as soon as you’re seated. Your time in seconds is your score.
Safety first
- Have your helper walk beside you the whole time, ready to steady you.2
- Clear the path of rugs, cords and pets, and walk at your normal pace, not as fast as you can.
- If you need another person’s help to stand up or walk, skip the test and ask your doctor or a physical therapist to assess you instead.
- Stop if you feel dizzy, short of breath or have pain.
What your helper should watch for
The time is only part of the test. The CDC asks the person timing it to notice how you move, too:2
- A slow, hesitant pace
- Losing balance
- Short steps or shuffling
- Little or no arm swing
- Steadying themselves on walls or furniture
- Turning the whole body at once instead of stepping around
- Not using a cane or walker properly
The CDC notes that changes like these may signal neurological problems that need further evaluation, so mention anything your helper saw to your doctor.
Doing more than one test? Print our free score sheet to record your results and compare them with the norms for your age, or download it as a PDF.
Timed Up and Go norms by age
These averages come from a review that pooled 21 studies of healthy adults aged 60 and older.1 A time above the upper limit of the review’s range for your age group is slower than average.
| Age | Average | Slower than average |
|---|---|---|
| 60–69 | about 8.1 seconds | over 9 seconds |
| 70–79 | about 9.2 seconds | over 10.2 seconds |
| 80–99 | about 11.3 seconds | over 12.7 seconds |
At any age, 12 seconds or more is the CDC’s sign of fall risk.2 For adults 80 and older, that mark comes before the slower-than-average limit.
Download the printable timed Up and Go test norms chart (PDF)
What your result means
12 seconds or more
The CDC counts this as a sign of fall risk.2 It is not a diagnosis. Tell your doctor about your time and anything your helper noticed, and look for strength and balance training built for older adults.
Slower than average for your age
You’re under the CDC’s mark but slower than most people your age. That is the best time to act: leg strength, balance and walking practice all bring the time down, and they are easier to build before everyday tasks get hard.
About average or faster
Good news. Keep up regular strength and balance work, and retest every few months so you notice any change early.
One test is a snapshot, not the whole picture. At a free TogetherWON consultation, a trainer looks at how you stand, walk and turn alongside strength and balance, then builds a plan around your goals.
Timed Up and Go questions
What is a normal Timed Up and Go time for a 75-year-old?
About 9 seconds. For adults 70 to 79, the average is 9.2 seconds, and a time over about 10 seconds is slower than average.
For adults 60 to 69 the average is about 8 seconds, and for adults 80 and older it is about 11.
What Timed Up and Go time means a higher risk of falling?
The CDC treats 12 seconds or more as a sign that an older adult is at risk of falling. It is not a diagnosis, but it is worth telling your doctor about, along with anything a helper noticed, like shuffling or losing balance on the turn.
How fall prevention training worksCan I use my cane or walker for the Timed Up and Go test?
Yes. The CDC’s instructions say to wear your regular shoes and use your walking aid if you normally need one. Use the same aid each time you retest so you can compare your times fairly.
How can I get faster at the Timed Up and Go?
The test combines standing up, walking and turning, so it improves with leg strength, balance and walking practice. Sit-to-stands, heel-to-toe walking at the kitchen counter and practicing turns in a clear space all help.
Retest every four to eight weeks with the same chair and the same 10-foot mark.
Read our balance exercises guideSources
- Bohannon RW. Reference values for the timed up and go test: a descriptive meta-analysis. J Geriatr Phys Ther. 2006;29(2):64–68. View source
- Centers for Disease Control and Prevention. STEADI Assessment: Timed Up & Go (TUG). 2017. 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 walking and balance?
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.