30-second chair stand test
Time the test, count your stands, and compare with CDC STEADI reference values. Takes about two minutes. Nothing is saved or sent.
Sit in the middle of the chair, arms crossed. Press start when you are ready.
A helper can tap the yellow button each time you stand. Or count out loud and type the number below.
Stands counted: 0
How to do the 30-second chair stand test
The test comes from CDC’s STEADI fall-prevention materials and measures leg strength and endurance. You need a sturdy chair with a straight back and no armrests (about 17 inches seat height) and this timer.
- Put the chair against a wall so it cannot slide. Have another person stand next to you for safety.
- Sit in the middle of the chair, feet flat on the floor, back straight, hands on the opposite shoulders with the arms crossed at the wrists.
- On “Go”, rise to a full standing position, then sit back down. Repeat as many times as you can in 30 seconds.
- Count each full stand. If you are more than halfway up when the time ends, count it as a stand.
- If you must use your arms to stand, stop the test. CDC instructions record the score as 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. Ask your clinician first if you have had recent surgery or a joint problem.
CDC reference values
CDC’s STEADI assessment lists these numbers as below average. A below-average score indicates a risk for falls.
| 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 |
Source: CDC STEADI, Assessment: 30-Second Chair Stand (PDF). The table covers ages 60 to 94 only.
Not a diagnosis
This is a quick screening reference, not a diagnosis or a full fall-risk assessment. Many things affect the score, including the chair height, pain, tiredness and how the test is done. If you are worried about falls, talk to your doctor; CDC’s STEADI approach is designed for health care providers to screen, assess and help reduce fall risk.
Build leg strength
Sit-to-stand practice is one of the most direct ways to work on this test. Start with the 5 daily exercises, the chair exercises guide and the free printable sheets, then repeat the test in four to eight weeks. For a longer plan, the 12-week strength program uses your score to pick a starting level.
Finding it hard to get up from a chair? Read what weak legs may mean and a 4-week plan.
