30-Second Chair Stand Test: Camera Rep Counter and Age-Based Values

30 secondsLength of the test; arms crossed over the chest, full stands are counted

43 cmRecommended seat height (approximately); no armrests, straight back

7,183 peopleNumber of participants in the study behind the comparison values for ages 60–94

2 standsSmallest improvement considered meaningful in hip osteoarthritis

Measure yourself

Try it with or without the camera

With the camera: place your phone 2–3 metres away at waist height so that it sees you from the side, from head to feet. Without the camera: someone next to you taps the screen each time you stand; if you are alone, count your stands yourself and enter the result when the time is up.

Method

Sex

Your age

When you turn on the camera, your image appears here. The video never leaves your device.

Ready

Turn on the camera, then set up your chair and phone.

Sound cues

Ready Turn on the camera, then set up your chair and phone. When you press Start, a 5-second countdown begins. Turn on camera Loading motion detection (about 17 MB the first time)… Waiting for camera permission… The camera could not be opened. You can allow camera access in your browser settings or use the method without the camera. Motion detection could not be loaded on this device. You can use the method without the camera. When you turn on the camera, your image appears here. The video never leaves your device. Camera ready Sit on the chair and make sure you are visible from head to feet. When you are ready, press Start; the test begins 10 seconds later. Visible from head to feet Make sure you are visible from head to feet You are sitting You are standing Sit Get ready Sit on your chair and cross your arms over your chest. Start standing up and sitting down at the signal. Cross your arms over your chest. Start standing up and sitting down at the signal. Stand up and sit down Stand up fully, then sit back down. You will hear a beep each time you stand. Tap the large button at each full stand. Your legs are out of view The test was interrupted The screen turned off or you switched to another app, so the time could not be measured correctly; the result was not saved. You can turn the camera back on and try again. Start Stop Try again Time is up Your result and the comparison for your age are ready. If the count is wrong, you can correct it. You were more than halfway up when the time ran out; under the rules, this stand also counts. stands Your result: {n} stands Enter your age to see a comparison. There is no reliable comparison value for this age; you can compare your result with your own earlier results over time. The middle half of people your age manage {lo}–{hi} stands; you are below this. According to the CDC’s STEADI tool, this means below average and points to a risk of falls. You are in the same range as the middle half of people your age ({lo}–{hi} stands). The middle half of people your age manage {lo}–{hi} stands; you are in the top quarter. The average for your age group is {m} stands; most people manage {a}–{b}. You are below this range. The average for your age group is {m} stands; most people manage {a}–{b}. You are within this range. The average for your age group is {m} stands; most people manage {a}–{b}. You are above this range. Below average Average range Above average This is not a diagnosis. Leg strength improves with exercise; you can start with the exercises below and, if you are worried about falling, talk to your doctor or physiotherapist. If you needed to use your arms to stand up, the result is recorded as 0. It would be a good idea to have an assessment with a physiotherapist or doctor. Compared with your previous result: {d} Hello, I did the 30-second chair stand test on drihsaneren.com: {n} stands ({s}, age {a}). I would like some information about an assessment. Hello, I did the 30-second chair stand test on drihsaneren.com: {n} stands. I would like some information about an assessment. female male Camera count Manual count

The camera image is processed only on this device; it is not recorded or sent anywhere. Your results are stored only on this device.

How to do it

Put a sturdy chair with no armrests and a straight back against a wall so it cannot slide (seat height about 43 cm).
Sit in the middle of the chair with your feet flat on the floor. Cross your arms over your chest, with each hand on the opposite shoulder.
At the signal, stand up fully, then sit back down. Repeat for 30 seconds.
Only full stands count. If you are more than halfway up when the time runs out, that stand also counts. If you need to use your arms to stand up, the test stops and the result is 0.

Doing it safely

The CDC recommends that someone stands next to you during the test. If you have fallen recently, feel dizzy or have balance problems, do not do the test alone.
Stop at once if you have chest pain, shortness of breath, dizziness or marked knee or hip pain.
For the camera, avoid having a bright window behind you; loose clothing can hide your hips and knees.
Don’t race: stand up and sit down quickly but with control, and don’t drop onto the chair.

Comparison

Number of stands by age

Ages 60–94: the range of stands achieved by the middle half (25th–75th percentile) of people of the same age in a study of 7,183 people. Below this range counts as “below average” in the CDC’s STEADI tool and points to a risk of falls. Ages 20–59: mean ± standard deviation in 400 healthy adults. Your age group is highlighted based on the age you entered above.

Age	Female	Male
20–59	22.6 ± 6.2	24.2 ± 6.3
60–64	12–17	14–19
65–69	11–16	12–18
70–74	10–15	12–17
75–79	10–15	11–17
80–84	9–14	10–15
85–89	8–13	8–14
90–94	4–11	7–12

Strengthen your legs

Four exercises at home

Do them 2–3 days a week, within a pain-free range. After a few weeks, you can repeat the test to see your progress. For balance, see the 10-second balance test; for your fall risk, see the fall prevention guide.

Sit-to-stand from a chair

The test itself is its best exercise. On a sturdy chair without armrests, with your arms crossed over your chest, stand up and sit down at a controlled pace. If this is too hard, start by pushing up with your arms or by using a higher chair.

8–12 repetitions, 2–3 sets, 2–3 days a week

Wall sit

Lean your back against a wall, step your feet slightly forward and slide down, bending your knees as far as is comfortable. Keep your knees above your ankles and don’t hold your breath.

20–30 seconds, 3–4 times

Bridge

Lie on your back with your knees bent and your feet on the floor. Squeeze your buttocks and lift your hips off the floor so that your shoulders, hips and knees form a straight line; lower slowly.

10–12 repetitions, 2–3 sets

Heel raises holding the counter

Heel raises

Stand tall, holding lightly onto a worktop. Rise up onto your toes, then lower slowly. When it gets easy, try it on one foot.

10–15 reps, 2–3 sets

Frequently asked questions

Is my camera image sent anywhere?

No. The image is processed only on your own device, inside your browser; it is not recorded or sent to any server. The first time you turn on the camera, the motion detection software (Google’s open-source MediaPipe model, about 17 MB in total) is downloaded to your device; all the counting happens on your device. Your results are also stored only on this device.

What if the camera counts wrongly?

The camera counter is a helper, not a perfect one. Loose clothing, poor light or your legs moving out of view can upset the count. When the test ends, you can correct the number yourself. The most reliable way is for someone next to you to count as well.

What if I can’t stand up without using my arms?

Under the CDC’s STEADI protocol, if you need to use your arms to stand up, the test is stopped and the result is recorded as 0. This shows that your leg strength needs support; it would be a good idea to have an assessment with a physiotherapist or doctor.

Can I improve my result?

Yes. Leg strength can improve with exercise at any age. You can start with the exercises below and repeat the test every few weeks to follow your progress. In a study of people with hip osteoarthritis, an increase of 2 stands was considered a meaningful improvement.

Sources

Centers for Disease Control and Prevention. STEADI Assessment: 30-Second Chair Stand. 2017.
Rikli RE, Jones CJ. Functional fitness normative scores for community-residing older adults, ages 60–94. J Aging Phys Act. 1999;7:162–181.
McKay MJ, Baldwin JN, Ferreira P, et al. Reference values for developing responsive functional outcome measures across the lifespan. Neurology. 2017;88:1512–1519.
Wright AA, Cook CE, et al. A comparison of 3 methodological approaches to defining major clinically important improvement of 4 performance measures in patients with hip osteoarthritis. J Orthop Sports Phys Ther. 2011;41(5):319–327.
Shirley Ryan AbilityLab. 30 Second Sit to Stand Test. Rehabilitation Measures Database.