Sit-to-Stand Fitness Test

Note: Ensure you are well before you attempt this fitness test. If you feel any discomfort, cease the activity immediately and get medical attention. Read and understand the Safety & Indemnity form before you proceed further. Remember, your health is a priority!


Some of our daily activities require us to use our lower body strength and endurance, such as getting up from a squatting position, walking and stairs climbing. Being able to perform sit-to-stand is important for independent living as it trains our stability and reduces risk of falls.

This test also assesses one's balance and flexibility.

Purpose: Assess your lower limb muscular strength and endurance

Items Needed: Stopwatch and stable chair with backrest (recommended)

How to do the test?

  1. Sit with your arms across your chest (legs not touching the chair)
  2. Keep your feet on the ground, at least shoulder-width apart
  3. Stand up with legs straightened fully before sitting down with your buttocks touching the chair
  4. Record the number of sit-to-stand repetitions you can complete within 1 minute

Take the test and see how you fare! Fill up the form below to get your results.


Tips from Active Health Coach

Incorporate these exercises into your daily routine to improve lower limb strength and endurance.


Squats: 3 sets of 10 repetitions

Perform the movement as though you are sitting on a chair

  1. Stand with legs shoulder-width apart
  2. Slowly lower into a squat position, ensuring a straight back, and look forward
  3. Slowly straighten your legs as you recover, repeat steps

Squat Exercise GIF


Lunges: 3 sets of 10 repetitions

Perform the exercise on one leg first, then repeat on the other side

  1. Stand tall with feet hip-width apart
  2. Take a big step forward with your right foot
  3. Lower body until right thigh is parallel to floor and your left knee is bent
  4. Press into right heel to drive back to start position

Lunges GIF


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