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Movement & Strength · Chair
The 30-Second Chair Stand
How many times can you stand up fully and sit back down in 30 seconds — no hands? Core tool in the CDC’s official fall-risk program.
What it measures
Lower-body strength and endurance — the same capacity that gets you out of a car, off a couch, or up from a low chair without thinking twice about it.
How to do it
- 01Sit in the middle of a sturdy, armless chair, feet flat on the floor, arms crossed over your chest.
- 02On go, stand all the way up, then sit back down — that's one rep.
- 03Move as fast as you safely can for 30 seconds.
- 04Count only the reps where you reach full standing.
- 05No hands on your knees, the chair, or anything else for support.
Official age norms
The CDC’s STEADI program publishes below-average thresholds by age and sex. Falling below your row is a flag that lower-body strength is worth some training time, not a verdict.
| Age | Men (below average) | Women (below average) |
|---|---|---|
| 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 |
Source: CDC STEADI Initiative
The research
The 30-second chair stand is a core tool in the CDC’s official STEADI fall-risk program, used by clinicians nationwide to flag adults who could benefit from strength work before a fall happens, not after.
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