Sit-to-Stand Test: A Simple Measure of Strength and Balance
Why the Sit-to-Stand Test Matters
Getting out of a chair may seem like a small thing—but it’s one of the most important movements for independence. The sit-to-stand test is a quick, powerful way to measure lower body strength, balance, and overall function. At SB Physio, we use it to track progress in patients and guide balance training programs.
How the Test Works
The sit-to-stand test is simple:
Sit in a chair with your arms crossed.
Stand up and sit down five times in a row as quickly as you can, without using your arms for support.
The total time it takes is your score.
⚠️ Chair Height Matters: The height of the chair changes the difficulty. A lower chair makes the test harder, while a higher chair makes it easier. For consistency, research standards use chairs about 17–18 inches high.
⚠️ Stay Safe at Home: If you try this on your own, use a stable chair, make sure the area around you is clear, and have support nearby if you feel unsteady. Do not attempt if there is any risk of falling.
Why It’s Important
Strength & Endurance: Rising from a chair requires strong quads, glutes, and core muscles.
Balance: Each transition challenges your ability to stay stable.
Fall Risk Screening: Longer times are linked with higher fall risk in older adults.
Daily Function: From getting off the couch to using the toilet, sit-to-stand is part of everyday independence.
What’s Normal?
Healthy adults under 60: < 10 seconds
Adults over 60: 11–14 seconds is typical
>15 seconds: May indicate increased fall risk or weakness
How We Use It at SB Physio
We include the sit-to-stand test in evaluations and in BalanceStrong classes. It helps us:
Set a baseline for lower-body strength
Track progress over time
Build personalized programs to improve independence and reduce fall risk
Important Disclaimer
The sit-to-stand test is a screening tool, not a diagnosis.
Individual results vary depending on age, health status, and chair height.
Do not attempt this test at home if you feel unsteady or are at risk of falling.
Always consult a licensed healthcare provider for a personalized assessment and treatment plan.
