Free · Takes 2 minutes
How Strong Are Your Legs for Your Age?
Take the 30-second chair test physical therapists use. You'll see how you compare to others your age, then get a free 7-day plan made for your level.
- All you need is a sturdy chair without arms
- Based on the CDC's fall-prevention test
- Instant result, plus your personal plan
Safety first: put the chair against a wall and have someone nearby. Skip the test and talk to your doctor if you've had a recent fall, surgery, dizziness or a heart condition.
Step 1 of 4
A little about you
I am a…
My age is…
Step 2 of 4
Do the 30-second chair stand
- Sit in the middle of the chair, feet flat on the floor.
- Cross your arms over your chest.
- When the timer says GO, stand all the way up, then sit all the way down.
- Repeat at a steady, safe pace and count each full stand until the timer beeps.
🔊 Turn your sound on, and the timer will beep at the start and end.
Step 3 of 4
How many times did you stand up?
Step 4 of 4
Your result is ready! 🎉
Where should I send your personal 7-day plan and printable score chart? You'll see your result on the next screen.
Your result
, you scored stands
Level 1 · Foundation
Everyday tasks are asking a lot of your legs right now. That's very common, and it's the level that often improves fastest. Start with supported moves, done slowly and safely.
Level 2 · Builder
You're in the normal range for your age, but normal isn't the goal; strong is. Two or three short sessions a week can move you into the top group.
Level 3 · Strong
You're ahead of most people your age. Keep your edge with slower lowering, more reps and harder balance work.
For . Below-average cut-offs: CDC STEADI. Average ranges: Rikli & Jones Senior Fitness Test.
Educational information only, not medical advice. A below-average score is linked with a higher risk of falls; talk to your doctor about your result and before starting any new exercise program.