Strong legs are more than just a sign of fitness, they are the foundation for moving well and staying independent as you age. Chair stands measure more than strength; they test balance, control, and the ability to generate power from your lower body. Being able to perform them with good form tells you your legs, core, and hips are working as a team.
Many people lose muscle and mobility after 50, but training with simple bodyweight moves can slow or even reverse this process. Chair stands are a functional movement that mimic everyday activities like getting up from a chair or climbing stairs. Practicing them regularly improves coordination and confidence in how you move through your day.
If you want to know where you stand compared to others your age, this test is a great benchmark. It’s simple, requires no equipment other than a sturdy chair, and takes less than a minute to complete. Here’s how to try it, and what your results reveal about your strength.
The Chair Stand Test
The chair stand test shows how strong and explosive your legs really are. It challenges your quads, hamstrings, glutes, and core in one fluid motion. This movement also requires balance and stability, so you’ll feel your hips and ankles working to keep you steady.
How to Do It:
- Sit on a sturdy chair with feet flat, hip-width apart, and arms crossed over your chest.
- Stand up fully, then sit back down under control without using your hands.
- Repeat as many times as possible in 30 seconds, or two set of ten repetitions to build strength.
For men over 50, 14–19 reps indicates excellent strength. For women over 50, 12–17 reps puts you in the top range. If you’re below those numbers, it’s a sign to focus more on lower body strength work.
How to Improve Your Score
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Improving your chair stand count starts with training your lower body 2–3 times a week. Add bodyweight squats, step-ups, and glute bridges to build the strength needed for repeated stands. The more you train with full range of motion, the easier it becomes to stand up quickly and with power.
Focus on tempo during your workouts to build both control and speed. Practice slow descents to strengthen your muscles eccentrically, then drive up explosively for power. This combination translates directly to better test results.
You can also practice the chair stand itself several times a day. Use good posture, keep your core engaged, and work up to longer sets over time. Small, consistent efforts add up to major improvements.
Why It Works
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Chair stands train movement patterns you use every day, which makes them one of the most functional exercises you can do. They develop strength in the muscles that keep you mobile, reduce fall risk, and protect your knees and hips.
Because the test is time-based, it also challenges your cardiovascular system. You’ll notice your heart rate climb as your legs work, giving you a strength and endurance boost in one move.
This combination of strength, stability, and power is what helps you feel younger, move with confidence, and maintain independence long-term. Consistently training these muscles keeps your lower body ready for anything life throws at you.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
