30-Second Chair Stand Test Calculator
Rate your 30-second chair stand test score against Senior Fitness Test norms for your age and sex (60–94), with the CDC STEADI below-average fall-risk flag.
How it works
Score = number of complete sit-to-stand repetitions in 30 seconds with arms crossed · compared with the Rikli & Jones normal range (25th–75th percentile) for the age band; below the range = below average and a fall-risk flag in CDC STEADI
The 30-second chair stand test from Rikli and Jones’ Senior Fitness Test measures lower-body strength and endurance, which are closely linked to walking, climbing stairs and avoiding falls. Sit in the middle of a 43 cm (17 in) chair placed against a wall, arms crossed at the wrists against the chest, and stand up fully and sit down as many times as possible in 30 seconds. The CDC STEADI fall-prevention toolkit treats a score below the age- and sex-specific normal range as a sign of increased fall risk.
Worked example
A 70-year-old man completes 12 full stands in 30 seconds. The normal range for men aged 70–74 is 12–17 stands, so his score is average and not flagged for fall risk.
Sources: Rikli RE, Jones CJ (2013) Senior Fitness Test Manual, 2nd ed. Human Kinetics · CDC STEADI — Assessment: 30-Second Chair Stand
Frequently asked questions
How do you do the 30-second chair stand test?
Use a straight-backed chair without arms, about 43 cm (17 in) high, against a wall. Sit in the middle with feet flat and arms crossed over the chest. On “go”, rise to a full stand and sit back down, repeating for 30 seconds. Count each full stand; if you are more than halfway up at 30 seconds, it counts.
What is a good chair stand score?
It depends on age and sex: for example 14–19 is normal for men aged 60–64 and 10–15 for women aged 70–79. Scoring above the range is above average; below it suggests reduced leg strength.
What if I need my arms to stand up?
If you cannot stand without pushing with your arms, the score is 0 for the standard test. That is itself an important finding, and a physiotherapist can recommend a safe strengthening programme.
Can I improve my score?
Yes. Sit-to-stand practice, squats to a chair, step-ups and leg-press exercises two or three times a week typically improve scores within 8–12 weeks, which also lowers fall risk.
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This calculator gives an estimate for general fitness and education only. It is not medical advice — prediction equations can differ from measured values, so talk to a doctor or qualified exercise professional before changing your training, especially if you have a heart condition or take medication.