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About this tool
Score a 30-second chair stand test against the Senior Fitness Test normal range for your age and sex, and log the change.
The Sit to Stand Test Tracker scores a 30-second chair stand — the number of times you can stand fully from a chair with arms folded in 30 seconds — against the Rikli & Jones Senior Fitness Test normal ranges used in the CDC STEADI fall-prevention toolkit. Each range is the 25th to 75th percentile for that age band and sex, so the tool tells you whether you sit inside it, above it, or below it, and how many extra stands would move you up. Entering a previous score also shows the change, which is the number that matters when you are tracking lower-body strength over months.
Open Sit to Stand Test Tracker on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Each band is the published 25th-75th percentile, not an invented target.
Scores under the range trigger the same below-average marker CDC STEADI uses.
A previous score turns a single number into a trend you can act on.
For men the normal range is 14-19 at ages 60-64, 12-17 at 70-74 and 10-15 at 80-84. For women it is 12-17 at 60-64, 10-15 at 70-74 and 9-14 at 80-84. These are 25th-75th percentile ranges from the Rikli & Jones Senior Fitness Test.
Sit in the middle of a straight-backed chair about 43 cm (17 in) high placed against a wall, feet flat and arms crossed over the chest. Stand fully upright and sit fully back down as many times as you can in 30 seconds. Count a stand you are more than halfway through when time expires. Do not push off with your hands — that invalidates the score.
A score below the normal range for your age and sex is the CDC STEADI marker for below-average lower-body strength, which is associated with a higher risk of falling. It is a screening prompt rather than a diagnosis. Progressive leg strengthening and a balance programme are the usual response — discuss the result with a doctor or physiotherapist.
No. The 30-second version counts repetitions in a fixed time and is scored against age-banded normal ranges. The five-times sit-to-stand times how long five repetitions take and uses a time cut-off instead. They measure similar things but are not interchangeable, so keep using whichever one you started with when tracking progress.