Chair-stand benchmarks: age-based goals for mobility and independence

The 30-second sit-to-stand test measures lower-body strength and mobility by counting how many reps you can perform from a chair in 30 seconds. It has age/gender benchmarks for 60–94, e.g., women 60–64 average 12–17 reps and men 14–19; at 90–94, women average 4–11 reps and men 7–12. Originating in 1999 and used in the Fullerton Functional Fitness Test and CDC’s STEADI framework, these scores help predict independence and fall risk. Scores can improve with regular practice, and benchmarks guide targeted interventions to maintain mobility in later life.