How to Improve Your Sit-to-Stand Strength

Jan 21

This is a follow-up to our sit-to-stand test blog. The first post explained why the test matters. This one focuses on how to actually get better at it.

The sit-to-stand test measures basic strength and balance. Practicing it regularly will improve your score and help with everyday activities. It’s also one of the strongest indicators of how well you’ll age and what your fall risk looks like as you get older.

How to Practice

1. Start with an Easier Setup

Use a higher chair or add a cushion.
Pick a stable chair in your home. If getting up feels hard, make it easier first—then lower the seat or remove the cushion as you get stronger.

2. Practice Reps, Not Speed

Do multiple repetitions with good control.
Focus on clean movement instead of rushing.

3. Modify Hand Support as Needed

Start with light hand support if required, then slowly reduce it.
Goal: eventually stand without using your hands.

4. Keep Practicing

Short, frequent practice builds strength quickly.
Aim for 3–4 days per week, 5–10 minutes per session.

Simple Benchmark (30-Second Chair Stand Norms for Older Adults)

In the 30-second chair stand test, most healthy older adults fall into these general ranges:

60s: around 12–18 reps
70s: around 10–17 reps
80s: around 9–15 reps
90+: roughly 5–12 reps

How to use it:
If your number is lower than what’s typical for your age, it may point to reduced strength or higher fall risk. If your number is within or above these ranges, your lower-body strength is on track.

Practical Summary

✅ Start easier: higher chair or cushion
✅ Build reps before worrying about speed
✅ Reduce hand support over time
✅ Practice often
✅ Recognize that sit-to-stand ability is directly tied to aging well and reducing fall risk

When to Get Help

If standing without support is difficult or balance feels unsteady, a physical therapist can guide you with progressions that match your strength and safety level. Make an appointment here!

Important Disclaimer: This information is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Sit-to-stand exercises may not be appropriate for everyone. Do not attempt these movements if you feel unsteady, have a history of falls, or have been advised against similar exercises. Always consult a licensed healthcare provider or physical therapist for individual recommendations.