30-second chair stand test: norms by age
Stand up from a chair and sit back down as many times as you can in 30 seconds. See how your legs compare with people your age and sex.
Add your details to see where you stand.
Chair stands in 30 seconds by age
| Age | 25th | 50th | 75th |
|---|---|---|---|
| Under 60 | 18 | 23 | 27 |
| 60 to 64 | 12 | 15 | 17 |
| 65 to 69 | 11 | 14 | 16 |
| 70 to 74 | 10 | 13 | 15 |
| 75 to 79 | 10 | 13 | 15 |
| 80 to 84 | 9 | 12 | 14 |
| 85 to 89 | 8 | 11 | 13 |
| 90 and over | 4 | 8 | 11 |
| Age | 25th | 50th | 75th |
|---|---|---|---|
| Under 60 | 20 | 24 | 28 |
| 60 to 64 | 14 | 17 | 19 |
| 65 to 69 | 12 | 15 | 18 |
| 70 to 74 | 12 | 15 | 17 |
| 75 to 79 | 11 | 14 | 17 |
| 80 to 84 | 10 | 13 | 15 |
| 85 to 89 | 8 | 11 | 14 |
| 90 and over | 7 | 10 | 12 |
Stands in 30 seconds at each percentile, so the 50th is average for that age. McKay et al., Neurology, 2017 (ages 20 to 59); Rikli and Jones, Journal of Aging and Physical Activity, 1999 (60 and over).
How to do the test
- Use a sturdy chair without arms, about 43 cm (17 inches) high, with its back against a wall.
- Sit in the middle of the seat, feet flat on the floor, arms crossed over your chest.
- On "go", stand all the way up, then sit all the way down. Repeat for 30 seconds and count each stand.
What it measures
It tests the strength and endurance of your legs, which you use every time you climb stairs, get out of a car or catch yourself from a fall. It comes from the Senior Fitness Test, and the CDC uses it to screen older adults for fall risk. Leg strength fades faster than upper-body strength with age, and it responds to training at any age.
Questions
How many chair stands should I do in 30 seconds?
About 24 is average for men under 60 and about 23 for women. In your late 60s it's about 15 for men and 13 to 14 for women. The table on this page shows each age group.
How can I improve my chair stand score?
Practice sit-to-stands, squats and lunges two or three times a week. Start with a higher seat if you need to, and lower it as you get stronger.
Is the chair stand test safe?
It's safe for most people. Use a chair that can't slide, and stop if you feel pain in your knees or hips or get dizzy.
Sources
- Normative reference values for strength and flexibility of 1,000 children and adults. McKay et al., Neurology, 2017.
- Functional fitness normative scores for community-residing older adults, ages 60-94. Rikli and Jones, Journal of Aging and Physical Activity, 1999.