Sit-to-rise test: score yourself and compare by age

Sit down on the floor and stand back up, using as little support as you can. Count what helped you, and see how your score compares for your age and sex.

Add your details to see where you stand.

Sit-to-rise scores by age, out of 10

Women
Age	10th	25th	50th	75th	90th
20 to 29	9	9	10	10	11
30 to 39	8	9	10	10	11
40 to 49	7	8	9	10	11
50 to 59	6	7	8	10	11
60 to 69	2	4	6	8	11
70 to 79	-2	1	2	5	8

Men
Age	10th	25th	50th	75th	90th
20 to 29	8	9	10	10	11
30 to 39	8	8	9	10	12
40 to 49	7	8	8	10	12
50 to 59	7	8	8	9	11
60 to 69	3	6	8	8	9
70 to 79	-2	2	5	7	10

Columns are percentiles of fitness, so the 50th is average and the 90th is better than 9 in 10 people that age. Araújo et al., Sitting-rising test: sex- and age-reference scores derived from 6141 adults, European Journal of Preventive Cardiology, 2020.

How to do the test

Stand barefoot on a non-slip floor, with clear space around you.
Cross your feet and lower yourself to sit on the floor, using as little support as you can.
Stand back up the same way.
Start from 10. Take off 1 point each time a hand, forearm, knee or the side of your leg helped you, and half a point for each wobble.

What your score says

The first study of the test followed 2,002 adults aged 51 to 80 for about 6 years. People who scored 0 to 3 were five times as likely to die as people who scored 8 to 10, after accounting for age, sex and BMI. Each extra point was linked to 21% better survival.

Both studies of the test come from one clinic in Rio de Janeiro, and no one has tested whether raising your score lowers your risk. But the strength, balance and flexibility it takes help either way. Fitness age is a prediction: the age at which your result would be exactly average for your sex. It isn't a medical measure, but it turns a percentile into something easier to feel.

Questions

What is a good sit-to-rise score?

8 or more is good at any age, and close to 10 is typical under 40. In your 60s, typical scores are 6 to 8, and in your 70s, 3 to 5. The table on this page shows each decade for men and women.

Is the sit-to-rise test safe?

It's safe for most people. Skip it if you have knee or hip pain, problems with balance, or your doctor has told you to avoid getting down on the floor.

How can I improve my sit-to-rise score?

Practice the movement, and train squats, lunges and hip mobility. Most people gain a point or two within weeks of regular practice.

Sources

Ability to sit and rise from the floor as a predictor of all-cause mortality. Brito et al., European Journal of Preventive Cardiology, 2014.
Sitting-rising test scores predict natural and cardiovascular causes of deaths in middle-aged and older men and women. Araújo et al., European Journal of Preventive Cardiology, 2026.

Go deeper: What the sit-to-rise test says about you