If you can do this many sit-to-stands after 60, your leg strength is considered ‘above average’

As we get older, staying fit is more important than ever. Not only can it mean you’re independent for longer, but it can help combat the muscle loss that occurs as you age, and prevent falls and injuries.

Yet how can you tell how fit you are? If you’re returning to fitness following an injury, or an extended break, or you’re just curious how your fitness fares amongst your peers, the Senior Fitness Test Kit is a good place to start. The test looks at your overall fitness and involves common activities such as standing up from a chair, walking, lifting, bending and stretching.

The sit-to-stand exercise is essentially a squat, and while it might sound basic, it’s one of the most important movements when it comes to longevity. It tests your lower body strength, as when you complete the exercise, you’re working your quads, glutes, hamstrings, and core. Plus, because you’re working the largest muscle group in your body, if you do these for an extended number of reps, you’ll raise your heart rate too, giving you cardiovascular benefits, without leaving your house.

Here’s how many reps you need to complete to be considered ‘above average’, and how to do the sit-to-stand exercise with good form.

How to do the sit-to-stand exercise

For this exercise, you’ll need a sturdy chair that you can comfortably sit on with both feet flat on the floor. Ideally, the chair shouldn’t have armrests or wheels.

• Sit with your feet hip-width apart on the front of a chair. You should have a 90-degree bend in your knees, and your feet should be flat on the floor.
• Place your hands on your thighs, at the side of the chair, or across your body (this is the hardest variation).
• Lean forward slightly, shifting your weight into your feet, and engage your core as you push through your feet to stand up.
• Slowly lower yourself back down to the chair, controlling the movement. Gently tap the chair before standing again.

Keep your core ‘engaged’ throughout this exercise. To engage your core, think about sucking your belly button into your spine, or bracing your mid-section as if someone were going to punch your stomach.

If you can do this many sit-to-stands after 60, your leg strength is considered ‘above average.’

Here’s a breakdown of the numbers for this particular exercise in the senior fitness test. All you’ll need is something to time yourself on, as you’ll complete as many reps as you can in 30 seconds, and to keep count in your head:

Men's results

Women's results

If you’re not quite where you want to be, now is a good time to work on your fitness. Of course, if you’re recovering from a back or lower-body injury, or you’re a complete beginner, it’s always a good idea to seek personalized advice from a professional before trying something new.

To increase the number of reps you can comfortably perform, keep practicing! Start by holding the armrests of your chair for help, and after a few days, reduce the support by just placing your fingertips on the armrests, then cross your arms over your chest as you get stronger.

If your reps feel easy, congratulations! To increase the intensity of the sit-to-stand exercise, remove the ‘sit’ element of the exercise, hovering your glutes a few inches above the chair, rather than sitting down completely between reps. Alternatively, hold a set of the best adjustable dumbbells in your hands as you complete the exercise.

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