A 30-second chair-rise test emerges as a simple gauge of healthy aging

The 30-second sit-to-stand test, which counts how many full stands a person can achieve from a standard chair, is gaining attention as a quick indicator of lower-body strength, endurance, balance and overall mobility. Public-health agencies like the CDC’s STEADI program endorse it for spotting older adults who may be prone to falls. Personal trainer Bruno Pontes and tactical coach Nick Schofield describe the test’s relevance to everyday motions and demonstrate the proper technique, emphasizing the need for a stable chair and caution for those with medical concerns.

Age- and gender-specific targets range from 14 repetitions for men in their early 60s to as few as four for women over 90. While the numbers provide a benchmark, the focus should remain on ease of movement and gradual improvement. To enhance results, Pontes recommends at-home strength work such as squats, lunges and calf raises, which target the quads, glutes, hamstrings and calves, helping to counteract age-related muscle loss and preserve independence.