Sit-to-rise

Lower yourself to sitting on the floor and stand back up, using as little support as possible. It reflects combined leg strength, balance and mobility. You start with 10 points and subtract for each support used. This is an educational movement-quality signal, not a health or lifespan predictor.

Clear a soft, open space and keep a wall or chair nearby. Skip this test if you have a hip, knee, or balance condition that makes floor transfers unsafe — use the chair stand and balance tests instead. Never rush the descent.

How to score

Start with 5 points for sitting down and 5 for standing up = 10 total. Subtract 1 point each time you use a hand, forearm, knee, or the side of your leg for support, and 0.5 for any noticeable loss of balance / wobble. Don't go below 0.

Going down

Supports used lowering to the floor Wobble / balance loss going down?

Coming up

Supports used standing back up Wobble / balance loss coming up?

Next test: Walk speed › Hub

The Fitness Age Blueprint is educational and is not a substitute for medical care. Stop any test that causes pain, dizziness, chest discomfort, or breathlessness. © 2026 Ken Hoyer / Body Plus Fitness. Help