Quick answer: Trouble getting up from a chair often goes with weaker leg muscles, but it can also come from other things: dizziness when you stand, balance problems, foot problems, some medicines, or other health conditions. A simple check is the 30-second chair stand test (CDC). Strength exercises such as sit-to-stand, done at least twice a week, can help. If it came on suddenly or comes with other symptoms, see a doctor.
Why getting up from a chair gets harder
- Muscle loss (sarcopenia). NIA describes it as “a decline in muscle mass, strength, and function”, connected to “weakness; fatigue; lower energy levels; and difficulty standing, walking, and climbing stairs”. NIA adds: “If you or a family member is feeling general weakness, talk with a doctor. It could be related to sarcopenia or another medical condition.” (NIA, falls page, reviewed 12 Sep 2022)
- It is common. About 30% of adults over 70 have trouble walking, getting up out of a chair, or climbing stairs. (NIA, 30 Jun 2022)
- Other things can matter. Blood pressure that drops too much when you get up from sitting (postural hypotension); medicines that cause dizziness or confusion (the more medicines you take, the higher the risk); foot problems that cause pain; and conditions such as diabetes, heart disease, thyroid or nerve problems. (NIA, falls page)
- A tip from NIA: “Stand up slowly. Getting up too quickly can cause your blood pressure to drop.”
Check your leg strength: the 30-second chair stand test
You can do the test with the free timer and tap counter on our 30-second chair stand test page. Here is how CDC STEADI describes it:
- Use a sturdy straight-back chair with no arms, seat about 17 inches high. Put it against a wall so it cannot slide.
- Sit in the middle of the chair, hands crossed on opposite shoulders, feet flat on the floor.
- On “Go”, stand fully and sit back down. Repeat for 30 seconds and count the full stands.
- If you are more than halfway up when time ends, count it as a stand.
- If you must use your arms to stand, stop the test and score 0.
Safety: do not do this test alone if you are unsteady or have fallen recently. Stop if you feel pain, dizziness or shortness of breath.
CDC below-average scores
| Age | Men | Women |
|---|---|---|
| 60–64 | < 14 | < 12 |
| 65–69 | < 12 | < 11 |
| 70–74 | < 12 | < 10 |
| 75–79 | < 11 | < 10 |
| 80–84 | < 10 | < 9 |
| 85–89 | < 8 | < 8 |
| 90–94 | < 7 | < 4 |
CDC lists these as below-average scores. A below-average score indicates a risk for falls. It is a screening check, not a diagnosis. The table covers ages 60 to 94 only. There is no CDC table for people under 60 or over 94, so we do not give numbers for those ages.
What your result may mean
- Below the number in the table: your leg strength may be lower than is typical for your age. Talk to your doctor about it, and consider the plan below.
- At or above the number: not below average. Keep your legs strong with the plan below and test again later.
- You had to use your arms (score 0): talk to your doctor or a physical therapist before starting the plan.
Nothing you enter on the test page is saved or sent. Open the test →
A 4-week leg plan
About this plan: the Healthy Agers team put this 4-week plan together from exercises published by the NHS and NIA. It is not a published program, and it is not medically reviewed. Check with a doctor first if you have not exercised for some time or have medical conditions (NHS, older adults guidelines, reviewed 15 Aug 2024).
The exercises (NHS “Strength exercises”, reviewed 28 Feb 2024): sit-to-stand — sit on the edge of a solid chair, lean slightly forward, stand up slowly using your legs, not your arms, and sit down slowly (“the slower the repetitions, the better”); mini-squats with your hands on a chair back; calf raises; sideways leg lift; leg extension (backwards). The NHS says to do strength exercises at least twice a week and to build up slowly.
Rules from NIA (“Three types of exercise”, reviewed 14 Jan 2025): strength work at least 2 days a week; not the same muscle group two days in a row; moderate effort; one set of 8–12 repetitions is effective, and two or three sets may be more effective; beginners can start without weights; breathe out on the effort and do not hold your breath.
| Week | Days (not back to back) | Sit-to-stand | Mini-squats | Calf raises |
|---|---|---|---|---|
| 1 | 2 | 1 set of 5 | 5 | 5 |
| 2 | 2–3 | 1 set of 8 | 8 | 8 |
| 3 | 3 | 1 set of 10 | 10 | 10 |
| 4 | 3 | 1–2 sets of 12 | 12 | 12 |
Walk most days. NIA suggests aiming for about 150 minutes of moderate activity a week, built up gradually. Do the chair stand test again after the plan, for example after four to eight weeks (this timing is our suggestion; CDC does not specify one).
Stay safe: use a chair that does not slide (put it against a wall), have someone nearby if you are unsteady, and stop if you feel pain, dizziness or shortness of breath. Stand up slowly in daily life too.
When to get medical help
Call your local emergency number now (911 in the US, 999 in the UK) if you have: chest pain or a squeezing feeling in the chest; sudden weakness or numbness in the face, an arm or a leg, especially on one side; sudden confusion, trouble speaking or seeing; fainting or collapsing; or a fall where you are hurt or cannot get up.
Book a visit with your doctor soon if: you have fallen since your last check-up, even without pain; the problem is getting worse over weeks; you are losing weight without trying; you feel dizzy, sleepy or unsteady after starting a new medicine; or you are simply worried.
For this page in particular:
- You suddenly cannot get up from a chair, or one leg is much weaker than the other.
Never stop or change a medicine because of something you read here. Talk to your doctor or pharmacist first.
Questions people ask
Why do seniors have trouble getting up from a chair?
Weaker leg muscles (sarcopenia) are common with age. Other causes include blood pressure that drops when you stand, medicines that cause dizziness, foot problems, and conditions such as diabetes, heart disease, thyroid or nerve problems. Source: NIA.
What causes difficulty getting up from a chair?
The same list applies: muscle loss, a drop in blood pressure on standing, some medicines, painful feet and certain health conditions. NIA says that if you feel general weakness, talk with a doctor, because it could be related to sarcopenia or another medical condition. Source: NIA.
How many chair stands is normal for my age?
CDC lists below-average scores by age and sex (see the table above). For example, below 12 for a woman aged 60–64, or below 12 for a man aged 65–69. A below-average score indicates a risk for falls. It is a screening check, not a diagnosis. Source: CDC STEADI.
How can I get stronger legs to stand up?
Strength exercises such as sit-to-stand and mini-squats, done at least twice a week, can help. Build up slowly and do not work the same muscles two days in a row. Sources: NHS; NIA.
Is trouble getting up from a chair a sign of something serious?
Often it is a strength issue, but sudden weakness, especially on one side of the body, with confusion, speech or face changes needs emergency help. If the problem is new or getting worse, see a doctor. Source: NHS stroke symptoms.
Should I stop my medicine if I feel dizzy when I stand up?
No. Tell your doctor or pharmacist. Some medicines can cause dizziness, and they can check whether yours is one of them. Do not change or stop any medicine on your own. Source: NIA.
Your next step
- Chair exercises for seniors — the guide for this symptom.
- Take the Healthy Habits Check — 3 minutes, private.
- Join the community — free, by email.
Also useful: Strength training for seniors · Balance exercises · 5 exercises to do every day · Printable exercise sheets · Muscle loss after 60 · Balance problems and falls.
Sources
- CDC STEADI, Assessment: 30-Second Chair Stand (PDF; undated).
- NIA, Falls and Fractures in Older Adults: Causes and Prevention (content reviewed 12 Sep 2022).
- NIA, Three Types of Exercise Can Improve Your Health and Physical Ability (reviewed 14 Jan 2025).
- NIA, How can strength training build healthier bodies as we age? (30 Jun 2022).
- NHS, Strength exercises (last reviewed 28 Feb 2024).
- NHS, Physical activity guidelines for older adults (last reviewed 15 Aug 2024).
- NHS, Symptoms of a stroke (reviewed 12 Sep 2024).
Last checked 9 October 2026. All sources above were opened and read on that date.