How do you do the 30-second chair stand test?

Sit in the middle of a straight-backed chair without arms, feet flat, arms crossed against your chest. On go, stand all the way up and sit back down, and repeat for 30 seconds. Your score is the number of full stands. On the CDC sheet, being more than halfway up when time runs out counts as a stand.

What is a good score on the 30-second chair stand test?

The CDC STEADI sheet lists below-average scores for ages 60 to 94. For ages 60 to 64 that is fewer than 14 for men and fewer than 12 for women, and the numbers fall with age. The sheet gives no figures for people under 60, so the most useful comparison there is your own earlier result.

How often should I repeat the test?

There is no set schedule on the CDC sheet. Leg strength changes over weeks, not days, so every four to six weeks under the same conditions (same chair, similar time of day) gives results you can compare.

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30-second chair stand test

Self-recorded results. Protocol: CDC STEADI 30-Second Chair Stand. Bring this to your appointment if you'd like to discuss it.

How many times can you stand up from a chair in 30 seconds? It's the leg-strength check the CDC gives clinicians, and it takes a chair and this page. The timer counts down, you (or a helper) tap each stand, and your results are kept on this device so you can compare next month.

Before you startPut the chair against a wall so it can't slide, and have someone nearby if your balance is unsure. Stop if you feel dizzy, faint or in pain. If you've had a recent injury, surgery or fracture, check with your clinician first.

The steps (CDC STEADI)

Use a straight-backed chair without arms, seat about 17 inches (43 cm) high.
Sit in the middle of the seat, feet flat on the floor.
Cross your arms and hold them against your chest.
On “Go”, stand all the way up, then sit back down.
Repeat for 30 seconds. Count each full stand.
More than halfway up when time runs out counts as a stand.

30seconds

Beep at Go and at 30 seconds

Hands busy? Prop the phone up and tap anywhere on the big button, or press the space bar.

Your results

Nothing saved yet. Results are stored only in this browser, on this device.

The number moves when you train. Sturdy is the training part.

We make Sturdy, an iPhone strength planner for adults using GLP-1 or other prescribed weight-management medication. The chair stand is one of its optional check-ins; the rest of the app is the work between check-ins.

A weekly plan you can move, shorten or skip. Missed days are just unfilled.
Guided sessions from about five minutes, at home or at the gym.
A protein log, and a PDF summary of the last 30 days for appointments.
No account, no ads, no tracking. Records stay on your iPhone.

Free to use. Sturdy Pro is optional. Sturdy doesn't diagnose, treat or give medication advice.

What the CDC sheet says about scores

The CDC's STEADI assessment lists scores it calls below average for ages 60 to 94, and says a below-average score indicates a risk for falls. It gives no figures for anyone younger.

Age	Men	Women
60–64	fewer than 14	fewer than 12
65–69	fewer than 12	fewer than 11
70–74	fewer than 12	fewer than 10
75–79	fewer than 11	fewer than 10
80–84	fewer than 10	fewer than 9
85–89	fewer than 8	fewer than 8
90–94	fewer than 7	fewer than 4

Source: Centers for Disease Control and Prevention, STEADI, Assessment: 30-Second Chair Stand (2017). This page is not a medical assessment. A result you're unsure about is a good thing to show a doctor or physiotherapist.

Making results comparable

Same chair every time. A lower seat is a harder test.
Similar time of day, and not straight after a workout.
Full stands only. Hips and knees straight at the top, seat touched at the bottom.
Leave a few weeks between tests. A difference of one or two between tests a day apart tells you little.

Why people on GLP-1 medication use it

When weight comes down, a scale can't tell you what your legs can do. A chair stand count can, a little: it's one number you can repeat under the same conditions. If it holds or rises while your weight falls, that's worth knowing, and if it drops, that's worth raising with whoever prescribes your medication. More on the difference in lean mass vs muscle mass on GLP-1.

Questions people ask

What is a good score?

The CDC sheet only defines “below average”, and only from age 60 (see the table). Under 60 there's no CDC figure, so the comparison that matters is with your own earlier result.

What if I need my arms to stand up?

On the CDC sheet the test stops and the score is recorded as 0. Tick the box before saving and it will be logged that way. It's information to bring to a doctor or physiotherapist, not a reason to push on.

How often should I repeat it?

The CDC sheet doesn't set a schedule. Strength changes over weeks, so every four to six weeks is enough to see a trend.

Where are my results kept?

In this browser's storage on this device. Nothing is sent anywhere. Clearing your browser data removes them, so print the record if you want a copy.

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Cardio and strength activity logRecord completed cardio, strength and mixed sessions, total your minutes by activity type, and print a copy. Entries stay in this tab.