Standing strength isn’t solely about muscle power; it reveals how easily your body moves throughout the day, avoids injury, and stays balanced. As you grow older, a strong lower body becomes essential for performing daily tasks like rising from a chair, climbing stairs, and catching yourself from a stumble. That’s why we chatted with an expert to learn four standing strength tests every person over 45 should master to continue to lead a healthy, independent lifestyle.

“These tests identify weaknesses in strength, endurance, or stability that can increase your risk of falls, slow your movement, and affect your ability to perform everyday tasks,” explains Ben Johnson, DPT, FYZICAL Therapy & Balance Centers — St. George. “Poor results often indicate muscle weakness, joint stiffness, or balance deficits that should be addressed through targeted training.”

If your results are below average, that may signal reduced muscle mass, decreased joint stability, or early signs of mobility decline.

“The good news — with consistent balance and strength training, most people can significantly improve their scores and lower their risk of injury,” Johnson says. “No matter your starting point, these four tests should indicate where your mobility stands today and where it can be in the future.”

4 Standing Strength Tests Every Person Over 45 Should Master 
30-Second Chair Stand

Exercises that can be done at-home using a sturdy chair. Once standing, raise your head so you are looking forward and pull the shoulders down and back. Slowly lower yourself back down to sitting.Shutterstock

Begin seated in a chair with your arms crossed.
Stand up and sit down repeatedly for 30 seconds.

Benchmarks:

Men aged 45–54 should be able to perform 19–23 reps
55–64: 17–21 reps
65–74: 15–19 reps
Women aged 45–54 should be able to perform 17–21 reps
55–64: 15–19 reps
65–74: 13–17 reps

 

If You Can Pass These 3 Strength Tests After 60, You’re Stronger Than 90% of Your Peers

Single-Leg Stand

Woman doing exercise with Single leg hip Rotation posture. Hip and leg. Flat vector illustration isolated on white backgroundShutterstock

Balance on one leg with your arms relaxed.
Hold as long as possible with proper form.

Benchmarks:

Aged 45–54: 28–38 sec
Aged 55–64: 18–28 sec
Aged 65–74: 10–20 sec

The 60-Second Strength Test That Reveals Your True Fitness Age

Heel Raise Test

illustration of calf raisesShutterstock

Stand tall on both feet.
Repeatedly lift your heels, counting reps in 30 seconds.

Benchmarks:

Men aged 45–54 should be able to perform 22–26 reps
55–64: 19–23 reps
65–74: 17–21 reps
Women aged 45–54 should be able to perform 20–24 reps
55–64: 17–21 reps
65–74: 15–19 reps

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Single-Leg Raise Hold

side leg raiseShutterstock

Stand tall.
Lift one leg out to the side and hold.
Repeat on the other side.

Benchmarks:6254a4d1642c605c54bf1cab17d50f1e

45–54: 20–25 sec
55–64: 17–22 sec
65–74: 14–19 sec

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Alexa Mellardo

Alexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications. Read more about Alexa