Self-test with timer
The 30-Second Chair Stand Test
How many times can you stand up from a chair in 30 seconds, without using your arms? It sounds trivial; it is one of the most studied quick measures of lower-body strength in older adults, used by the CDC's falls-prevention programme. Set up safely, press start, and see your result in context.
Set up safely first
- Use a sturdy chair with a straight back, placed against a wall so it cannot slide
- Wear shoes or grip well; clear the space around you
- Have someone nearby the first time you try it
- Stop immediately if you feel pain, chest discomfort, dizziness or breathlessness
- If you already feel unsteady standing up, skip the test and mention it to your doctor instead
The test
- Sit in the middle of the chair, feet flat, arms crossed over your chest (hands on opposite shoulders).
- On start, rise to a FULL stand, then sit fully back down. That is one.
- Repeat as many full stands as you can in 30 seconds. If you are more than halfway up when time ends, it counts.
Tick the safety acknowledgement above to unlock the timer.
Your result in context
Do the test, then enter your count, age band and reference column.
Sources
- STEADI: the 30-second chair stand test Centers for Disease Control and Prevention, 2017Source of the below-average reference values, quoted unchanged.
- Development and validation of a functional fitness test for community-residing older adults Rikli RE, Jones CJ. Journal of Aging and Physical Activity, 1999The senior fitness test the 30-second chair stand comes from.
Last reviewed: 2026-07-16