The chair stand test is similar to a squat test to measure leg strength, in which participants stand up repeatedly from a chair for 30 seconds. This test is part of the Senior Fitness Test Protocol, and is designed to test the functional fitness of seniors. Use the calculator above to instantly score your results and assess your fall risk.

How to Perform the 30-Second Chair Stand Test

Test purpose: This test assesses leg strength and endurance, which are critical for daily activities like walking, climbing stairs, and getting out of chairs. Lower body strength is strongly associated with fall risk in older adults.

Equipment required: A straight back or folding chair without arm rests (seat 17 inches/44 cm high), stopwatch.

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. See more details of pre-test procedures.

Procedure: Place the chair against a wall, or otherwise stabilize it for safety. The subject sits in the middle of the seat, with their feet shoulder width apart, flat on the floor. The arms are to be crossed at the wrists and held close to the chest. From the sitting position, the subject stands completely up, then completely back down, and this is repeated for 30 seconds. Count the total number of complete chair stands (up and down equals one stand). If the subject has completed a full stand from the sitting position when the time is elapsed, the final stand is counted in the total.

Scoring: The score is the number of completed chair stands in 30 seconds. Below is a table showing the recommended ranges for this test based on age groups (from Jones & Rikli, 2002). Use our calculator above for instant interpretation of your score.

Men's Results

Age Below Average Average Above Average
60-64 < 14 14 to 19 > 19
65-69 < 12 12 to 18 > 18
70-74 < 12 12 to 17 > 17
75-79 < 11 11 to 17 > 17
80-84 < 10 10 to 15 > 15
85-89 < 8 8 to 14 > 14
90-94 < 7 7 to 12 > 12

Women's Results

Age Below Average Average Above Average
60-64 < 12 12 to 17 > 17
65-69 < 11 11 to 16 > 16
70-74 < 10 10 to 15 > 15
75-79 < 10 10 to 15 > 15
80-84 < 9 9 to 14 > 14
85-89 < 8 8 to 13 > 13
90-94 < 4 4 to 11 > 11

Understanding Muscle Power

Muscle power (the ability to produce force quickly) declines faster with age than muscle strength alone, making it a valuable biomarker for functional capacity in older adults. The chair stand test provides insight into lower limb power, which researchers have studied extensively.

Alcazar et al. (2018, 2021) developed formulas to estimate lower limb muscle power from sit-to-stand tests and established cut-off points for low relative muscle power: 2.1 W/kg for women and 2.6 W/kg for men, below which there is significantly increased risk of mobility limitations and disability.

Fall Risk Assessment

The 30-second chair stand test is included in the CDC's STEADI (Stopping Elderly Accidents, Deaths & Injuries) initiative as a fall risk screening tool. Below-average performance indicates increased fall risk, particularly when combined with other factors such as history of falls, use of walking aids, or balance difficulties.

Pro Tip: Track your chair stand performance over time. An improvement of 2 or more repetitions represents a clinically meaningful change according to research by Wright et al. (2011). Regular lower body strength training can significantly improve your score.

Sport-Specific Applications

While the 30-second chair stand test was developed primarily for older adult populations, research has shown its validity for younger athletic populations as well.

Young Athletes (19-35 years): A study by Lein et al. (2022) found that healthy young adults average approximately 33 repetitions on the 30-second chair stand test. The test showed good discriminative validity in distinguishing between sufficiently active and insufficiently active young adults.

Rehabilitation Settings: Physical therapists use this test to assess recovery progress following knee or hip surgery, with baseline and follow-up measurements helping track functional improvement.

Team Sports: Coaches working with masters-level athletes (40+ years) can use this test as part of a functional fitness battery to monitor lower body conditioning throughout the season.

How to Improve Your Chair Stand Score

If your score is below average for your age group, consider these evidence-based strategies to improve lower body strength:

  • Bodyweight Squats: Perform 2-3 sets of 10-15 repetitions, 3 times per week
  • Sit-to-Stand Practice: Practice the test movement daily without timing
  • Step-Ups: Use a sturdy step or stairs for functional strength building
  • Resistance Band Exercises: Target quadriceps, hamstrings, and gluteal muscles
  • Balance Training: Single-leg stands and tandem walking improve stability

Research shows that 8-12 weeks of consistent lower body strength training can produce clinically meaningful improvements in chair stand performance.

Target population: The aged population which may not be able to do traditional fitness tests.

Advantages: The equipment is readily available around any home. The test is quick to administer, requires minimal training, and has excellent test-retest reliability (r = 0.89).

Comments: The arms may be used for assistance or for safety if needed, though this modifies the standard protocol.

Frequently Asked Questions

What is a good score on the 30-second chair stand test?

A good score depends on your age and gender. For adults aged 60-64, average scores are 14-19 for men and 12-17 for women. Scores above these ranges indicate above-average lower body strength. For young adults (19-35 years), the average is approximately 33 repetitions.

What does a below average score indicate?

A below-average score indicates lower than normal leg strength for your age group and may suggest an increased risk of falls. Research shows that individuals who cannot complete at least 5 repetitions have significantly higher prevalence of mobility limitations. Consult a healthcare provider if concerned.

How often should I test my chair stand performance?

For general monitoring, testing every 3-6 months is sufficient. If you're engaged in a strength training program, testing every 4-8 weeks can help track progress. Remember that a change of 2 or more repetitions is considered clinically meaningful.

Can I use my arms during the test?

The standard protocol requires arms crossed at the wrists against the chest. If you must use your arms to stand, record a score of 0. However, for safety monitoring purposes, arms may be used for assistance, though this should be noted and the test may need to be modified.

What chair height should be used?

The standard chair height is 17 inches (43 cm). Using a different height chair will affect your results since a lower chair requires more leg strength. For consistent tracking, always use the same chair height.

Is this test safe for people with knee problems?

The test may not be appropriate for individuals with severe knee osteoarthritis or recent knee surgery. Consult with your healthcare provider or physical therapist before performing the test if you have joint concerns. A modified version using armrests is available for those with limited function.

How does the power calculation work?

The power calculation uses the Alcazar formula which estimates lower limb mechanical power based on your body weight, height, chair height, and number of repetitions. Power = (body mass × 0.9 × gravity × number of reps × (leg length - chair height)) / 30 seconds. Relative power is expressed in watts per kilogram.

References

  1. Jones C.J., Rikli R.E., Beam W.C.: A 30-s Chair-Stand Test to Measure Lower Body Strength in Community-Residing Older Adults. Journal of Aging & Physical Activity, Jan 2000; 8: 85
  2. Jones C.J., Rikli R.E., Measuring functional fitness of older adults, The Journal on Active Aging, March April 2002, pp. 24–30.
  3. Alcazar J., et al. The sit-to-stand muscle power test: An easy, inexpensive and portable procedure to assess muscle power in older people. Experimental Gerontology, 2018; 112: 38-43.
  4. Alcazar J., et al. Relative sit-to-stand power: aging trajectories, functionally relevant cut-off points, and normative data. J Cachexia Sarcopenia Muscle, 2021; 12(4):921-932.
  5. Lein D.H., et al. Normative Reference Values and Validity for the 30-Second Chair-Stand Test in Healthy Young Adults. Int J Sports Phys Ther, 2022;17(5):907-914.
  6. Wright A.A., et al. A comparison of 3 methodological approaches to defining major clinically important improvement of 4 performance measures in patients with hip osteoarthritis. J Orthop Sports Phys Ther, 2011;41(5):319-27.
  7. Anna Różańska-Kirschke, Piotr Kocur, Małgorzata Wilk, Piotr Dylewicz, The Fullerton Fitness Test as an index of fitness in the elderly, Medical Rehabilitation 2006; 10(2): 9-16.
  8. Centers for Disease Control and Prevention. STEADI - Stopping Elderly Accidents, Deaths & Injuries. Available at: cdc.gov/steadi

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