<\/p>\n The test formed a central component of the Fullerton Functional Fitness Test battery the pair developed to predict mobility, fall risk and independence in later life.<\/p>\n Article continues below <\/p>\n You may like<\/p>\n Nearly three decades later, it\u2019s still frequently used by physical therapists to assess fall risk, including as part of the Centers for Disease Control and Prevention\u2019s (CDC) STEADI framework<\/a> (Stopping Elderly Accidents, Deaths and Injuries).<\/p>\n \u201cPreventing or delaying the onset of physical frailty is an increasingly important goal because more individuals are living well into their 8th and 9th decades,\u201d the study\u2019s authors noted<\/a> at the turn of the century.<\/p>\n In 2013<\/a>, Rikli and Jones published benchmarks for the 30-second sit-to-stand test for older adults to predict the capacity needed to maintain physical independence into later life.<\/p>\n Set by age group and gender, you can use these parameters to assess your own mobility and lower-body strength.<\/p>\n Here\u2019s how to do it, followed by the benchmarks for men and women aged between 60 and 94, and finally guidance on how you can start to improve your score.<\/p>\n How to perform the 30-second sit-to-stand test<\/p>\n 30-Second Chair Stand Test – YouTube Watch On <\/a> Age<\/p>\n Women<\/p>\n Men<\/p>\n 60-64<\/p>\n 12-17 reps<\/p>\n 14-19 reps<\/p>\n 65-69<\/p>\n 11-16 reps<\/p>\n 12-18 reps<\/p>\n 70-74<\/p>\n 10-15 reps<\/p>\n 12-17 reps<\/p>\n 75-79<\/p>\n 10-15 reps<\/p>\n 11-17 reps<\/p>\n 80-84<\/p>\n 9-14 reps<\/p>\n 10-15 reps<\/p>\n 85-89<\/p>\n 8-13 reps<\/p>\n 8-14 reps<\/p>\n 90-94<\/p>\n 4-11 reps<\/p>\n 7-12 reps<\/p>\n While a handy reference point, it\u2019s worth noting that you can improve your mobility and strength at any age, and becoming proficient in this one exercise isn\u2019t a guaranteed ticket for a long, healthy life.<\/p>\n The average scores also don\u2019t take into account your medical history, such as if you’ve recently undergone surgery or sustained an injury.<\/p>\n What to read next<\/p>\n And don\u2019t worry if you don\u2019t meet the average range\u2014it\u2019s not an exercise in establishing who is in peak physical shape. \u201cMost importantly,\u201d the authors noted, \u201cthe standards can be used in planning interventions that target specific areas of weakness, thus reducing risk for premature loss of mobility and independence.\u201d<\/p>\n How to improve your score<\/p>\n One of the most effective ways to improve your score in the 30-second sit-to-stand test\u2014and therefore reduce your fall risk\u2014is to regularly practice the sit-to-stand exercise<\/a>.<\/p>\n It\u2019s a low-risk way to develop lower-body strength and mobility, replicating a common movement pattern akin to a bodyweight squat.<\/p>\n
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\nPlace a sturdy chair against a wall\u2014ideally one with a seat approximately 17 inches off the ground.Sit with your feet flat on the floor and arms across your chest.Shift your weight forward as you press through the floor to stand fully upright, with your knees extended.Lower under control to seated\u2014again without using your arms for assistance.That\u2019s one rep. Complete as many reps as you can in 30 seconds.Average 30-second sit-to-stand scores by age and genderSwipe to scroll horizontally<\/p>\n