30-second sit-to-stand test
Count how many times you can stand fully and sit back down in 30 seconds, arms crossed. It measures lower-body strength and power — and predicts fall risk, walking speed, and how well you will tolerate the years ahead. Validated norms from Rikli & Jones (Senior Fitness Test).
Before you start
Use a stable, armless chair (about 17 in / 43 cm) against a wall. Sit in the middle, feet flat, arms crossed over your chest. Stand fully upright and sit back down each rep. Stop if you feel dizzy or unsteady. Have someone nearby if balance is a concern.
Age and sex set your normative comparison band. Nothing is stored or sent — everything runs in your browser.
Time remaining
Tap once each time you stand
Your result
full stands in 30 seconds
This is an educational self-test, not a medical diagnosis. Normative ranges are the Rikli & Jones 30-second chair-stand percentiles for community-dwelling adults. Discuss results with your clinician — especially if you scored below the normal range or felt unsteady.