Last updated October 2026 · By Walkers4Seniors Editorial Team
Quick answer: The 30-Second Chair Stand Test counts how many times you can stand up fully from a 17-inch armless chair in 30 seconds, arms crossed. The CDC treats a score below the norm for your age and sex as a sign of fall risk. For example, fewer than 12 stands for a man aged 70-74, or fewer than 10 for a woman, is below average.
Medical disclaimer: This page is general information, not medical advice or a diagnosis. Do the test only with a helper standing beside you, and talk to your doctor or physical therapist about any result. Affiliate disclosure: Some links are affiliate links; we may earn a small commission at no cost to you. Read our disclosure.
What does the 30-second chair stand test measure?
The test measures leg strength and endurance. Strong legs help you get up from a chair, climb a step and catch yourself if you trip.
It is part of the CDC’s STEADI program (Stopping Elderly Accidents, Deaths and Injuries), a toolkit doctors use to screen adults 65 and older for fall risk. The test was first published by Jones, Rikli and Beam in 1999 in Research Quarterly for Exercise and Sport. In that study it showed high test-retest reliability (r = 0.89).
Falls matter: over 14 million older adults, about 1 in 4, report a fall every year, and falls are the leading cause of injury for adults 65 and older (CDC).
How do you do the 30-second chair stand test at home?
You need: a sturdy chair with a straight back and no armrests, with a seat about 17 inches high; a stopwatch or phone timer; and a helper. Put the chair against a wall so it cannot slide.
- Sit in the middle of the chair.
- Cross your arms over your chest, each hand on the opposite shoulder.
- Keep both feet flat on the floor and your back straight.
- On “Go”, the helper starts the timer. Stand up fully, then sit all the way back down.
- Repeat as many times as you safely can in 30 seconds.
- The helper counts each full stand. If you are more than halfway up when time ends, it counts.
Important: if you must push off with your arms to stand, stop the test. The CDC form scores this as 0.
Safety: the helper should stand right beside you. Stop at once if you feel dizzy, short of breath or have pain. Do not do the test alone, or if a clinician has told you not to stand without help.
What is a normal 30-second chair stand score by age?
The table shows the CDC below-average cut-offs and the typical range (25th to 75th percentile) from Rikli and Jones’ study of 7,183 active, community-living older adults.
| Age | Men: below average (CDC) | Men: typical range | Women: below average (CDC) | Women: typical range |
|---|---|---|---|---|
| 60-64 | fewer than 14 | 14-19 | fewer than 12 | 12-17 |
| 65-69 | fewer than 12 | 12-18 | fewer than 11 | 11-16 |
| 70-74 | fewer than 12 | 12-17 | fewer than 10 | 10-15 |
| 75-79 | fewer than 11 | 11-17 | fewer than 10 | 10-15 |
| 80-84 | fewer than 10 | 10-15 | fewer than 9 | 9-14 |
| 85-89 | fewer than 8 | 8-14 | fewer than 8 | 8-13 |
| 90-94 | fewer than 7 | 7-12 | fewer than 4 | 4-11 |
Sources: CDC STEADI 30-Second Chair Stand form (2017); Rikli and Jones (1999) normative ranges as reported by the Shirley Ryan AbilityLab Rehabilitation Measures Database. Norms exist for ages 60-94 only.
30-second chair stand calculator: how does my score compare?
Sex:
What does a low chair stand score mean?
A below-average score means your legs may be weaker than most people your age. The CDC uses it as one warning sign of fall risk, not as a diagnosis.
A typical or high score does not mean you cannot fall. Balance, eyesight, medicines, foot problems and home hazards all play a part. That is why clinicians often pair this test with the Timed Up and Go test and a balance check.
What should you do if your score is below average?
- Tell your doctor. Ask for a fall-risk check and a referral to physical therapy for a strength and balance program.
- Do safe daily exercise that your clinician approves. See our mobility and balance exercises.
- Use the right walking aid, set up correctly. If you already use a walker, check its height with the walker handle-height calculator. If you are choosing one, compare the best walkers for balance problems.
- Make standing up easier at home. Firm chairs with armrests are easier to rise from than low, soft sofas. Some families add a stand-assist handle; ask a therapist which type is safe for you. See stand-assist handles on Amazon.
- Have a plan if a fall happens. For people who live alone, a medical alert system can get help fast.
If getting up from your own chair or sofa is the daily struggle, a stand-assist handle or seat-lift cushion can make each stand-up steadier while you build strength. Compare options in our guide to the best stand-assist devices for seniors.
Who should not do the chair stand test at home?
- Anyone who cannot stand up from a chair without using their arms. The test result is already 0; skip it and talk to a clinician.
- People recovering from hip or knee surgery, unless their surgeon or therapist says it is OK.
- Anyone with chest pain, severe dizziness or uncontrolled blood pressure.
- Anyone without a helper to stand beside them.
Chair stand test FAQ
What is a good 30-second chair stand score for a 70-year-old?
For ages 70-74, a typical range is 12-17 stands for men and 10-15 for women. Fewer than 12 (men) or 10 (women) is below average by CDC STEADI norms.
How high should the chair be?
The CDC form uses a chair with a straight back, no armrests and a 17-inch seat height. A lower or softer chair makes the test harder and the score less comparable.
What if I need my arms to stand up?
Stop the test. On the CDC form, needing your arms means a score of 0. Share this with your doctor or physical therapist.
How often should I repeat the test?
There is no fixed rule. Many people retest every few months, or as their therapist suggests, using the same chair to track progress.
Is the chair stand test the same as the 5 times sit-to-stand test?
No. The 30-second test counts how many stands you do in 30 seconds. The five times sit-to-stand test times how long five stands take. Their norms are different.
Sources
- CDC STEADI – Assessment: 30-Second Chair Stand (2017), form copy hosted by NJ Division of Aging Services
- CDC – STEADI: Older Adult Fall Prevention
- CDC – Older Adult Falls Data
- Shirley Ryan AbilityLab – 30 Second Sit to Stand Test (norms, reliability)
- Jones CJ, Rikli RE, Beam WC. A 30-s chair-stand test as a measure of lower body strength in community-residing older adults. Research Quarterly for Exercise and Sport. 1999;70(2):113-119.