How many times can you stand up from a chair in 30 seconds? Compare your number with others your age.
The 30-Second Chair Stand counts how many times you can stand up from a chair in 30 seconds. It checks leg strength and endurance. (Physical therapists also call it the 30-Second Sit to Stand Test.) Weak legs are one of the biggest reasons people fall.
Rules: If you have to use your arms to stand, stop the test. The score is 0. If you are more than halfway up when time runs out, it counts as a stand.
This is a screening, not a diagnosis. It can point out a possible fall risk, but it can’t tell you for sure whether you will fall, or why. Only a licensed health care provider who examines you can do that. If you are worried about your balance, talk with your doctor or a physical therapist.
Your number of stands is compared with others your age. These are the bottom of the normal range (the 25th percentile) for older adults living at home. The CDC’s STEADI program uses the same numbers and says a below-average score points to a risk for falls.
| Age | Men: below average is | Women: below average is |
|---|---|---|
| 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 |
The chart covers ages 60 to 94. The research uses “men” and “women,” so the tool uses the same groups.
Primary source. Shirley Ryan AbilityLab Rehabilitation Measures Database, 30 Second Sit to Stand Test: test setup (17-inch chair against a wall, arms crossed, practice repetitions, “more than halfway up” rule) and normal ranges for community-residing adults 60–94 (25th–75th percentile; Rikli RE, Jones CJ. Functional fitness normative scores for community-residing older adults, ages 60-94. J Aging Phys Act 1999;7:162-181). The below-average numbers on this page are the 25th-percentile values from that table: sralab.org/rehabilitation-measures/30-second-sit-stand-test. SRALab lists no fall-risk cutoff for this test in community-dwelling older adults. Secondary. “A below average score indicates a risk for falls”: CDC STEADI assessment 30-Second Chair Stand (same numbers): cdc.gov/steadi/media/pdfs/STEADI-Assessment-30Sec-508.pdf. Use of CDC materials does not imply CDC endorsement of Holsman Physical Therapy.
Next step: A Holsman physical therapist can check your balance in person and build a plan to help you stay steady. Book a free balance screening or call 1-855-465-7626.
Monday, Nov 16 – Friday, Nov 20, 2026 at all 17 Holsman clinics
A physical therapist checks your balance with the Berg Balance Scale, Timed Up and Go and 4-Stage Balance Test. It takes about 20 minutes. It’s free, and you don’t need insurance or a referral.
Our NO FALL PROTOCOL® assessment uses the same tests physical therapists use worldwide, and you leave with a plan. 17 clinics in North Jersey, the Bronx and Brooklyn, plus in-home visits.
It depends on age and sex. For example, fewer than 12 stands is below average for men ages 65 to 69, and fewer than 11 is below average for women ages 65 to 69 (Rikli & Jones, 1999, listed by the Shirley Ryan AbilityLab; the CDC uses the same numbers). The full chart is on this page.
The CDC says a below-average score indicates a risk for falls. It usually means the leg muscles need strengthening, which a physical therapist can help with.
No. Keep your arms crossed on your chest. If you need your arms to stand, the test stops and the score is 0. That is still useful information to share with your doctor or physical therapist.
A sturdy chair with a straight back and no arms, with a seat about 17 inches high. Put it against a wall so it can’t slide.
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