What can a simple Sit-to-Stand test tell you about your health?

What is the Sit-to-Stand test?

Put simply, the Sit-to-Stand test is a timed exercise where you stand up and sit back down again. It’s straightforward, safe, and provides valuable insight into how your body is working now, and how it might affect your health in the future.

Cara D’Orazio, a certified personal trainer and accredited sports conditioning specialist through the American College of Sports Medicine (ACSM), Huntington, USA, explains that the Sit-to-Stand test is exactly as the name suggests.

“It sounds simple, but that’s the point,” says the founder of C.G.M. Fitness, Inc. “Professionals such as doctors and even personal trainers use it because it shows so much about how your body’s actually working in real life.

“It’s like a ‘snapshot’ of how well you manage everyday stuff - getting off the couch, stairs, and things like that.”

What does the sit-to-stand test measure?

The Sit-to-Stand test looks at various parts of your physical health - such as leg strength, balance, posture, stamina, and overall mobility.

Kaleigh Ray, a biomechanist and certified exercise physiologist, based in Utah, USA explains that the Sit-to-Stand test is widely used in both healthcare and fitness settings to assess a range of physical abilities.

Ray explains that she uses the Sit-to-Stand test with new clients to check joint alignment at the knees and hips. This helps her to identify weaknesses, imbalances, and compensations.

“I use this test in conjunction with a walking or running gait analysis to find areas that could be improved with strength training and gait retraining,” she says. “I’m also assessing whether they have the strength, balance, and coordination to complete the movement.

“If the client is hesitant to do the test, that could be another indication that they are experiencing pain or need to improve their trust in their current strength.”

How to do the sit-to-stand test

The Sit-to-Stand test comes in a few different versions, each aimed at assessing different aspects of your body’s function.

Dr Micheal Genovese is Chief Medical Advisor at AscendantNY in New York City, USA. He explains each type of test, including what it’s used for:

• 30-second - how many times a person can rise to full standing and sit back down in 30 seconds. This measures muscular endurance of the lower body and functional capacity.

• 5-times - how long it takes a person to complete 5 full sit-to-stand cycles. This can measure lower body strength and power, and dynamic balance.

• Ten-times - similar to the five-times but with 10 cycles, this measures strength and muscular endurance.

• One-minute - how many cycles a person can complete in 60 seconds. This measures endurance, strength, and cardiovascular response.

Genovese adds: “Sit-to-stand-to-sit with balance analysis uses sensors or force plates to analyse weight distribution, timing, and stability during each step. This measures balance, coordination, and biomechanics.

The test results are usually based on either how many repetitions you complete or the time it takes to reach the required number of sit-to-stands, depending on which version of the test you’re doing. A health professional will then interpret the results to help guide your health and fitness progress.

Ray cautions that some people may need additional equipment while performing this test.

“For example, an athlete who is currently participating in their sport will likely not need additional equipment,” she says. “However, an elderly or injured person may require a spotter - a person ready to support the participant if they fall or cannot complete the movement. They may also need something to hold on to or a mobility aid.”

How to improve your sit-to-stand score

If a health professional feels your score highlights an area to improve to keep your body functioning well for longer, they may suggest certain exercises or strategies to help boost your sit-to-stand performance. Our experts explain what these adjustments might involve.

Focus on exercise

People who stay physically active usually perform better on the Sit-to-Stand test. One of the most effective ways to improve your score is by doing exercises that target specific areas of your body.

Manage your weight

Weight can influence how challenging the Sit-to-Stand test feels, since carrying more weight can make each stand and sit more difficult.

Ray explains that people with overweight may have more trouble with the test, depending on their mobility and activity level.

“People who are underweight may also lack the muscle strength to complete the exercise,” she adds.

Fuel your body and prioritise sleep

While staying active can help keep your strength and stamina up, Genovese emphasises that quality sleep is key for muscle recovery. He also notes that mental health plays an important role in your power, endurance, and coordination.

Genovese and D’Orazio both stress that good nutrition powers your muscles. Incorporating protein, micronutrients, and antioxidants into your meals helps keep your muscles strong and supports recovery.

Ray explains that if you’re fairly active, you could see improvements in your Sit-to-Stand test with a few rounds of practice.

“Cues from a coach or trainer could also lead to fast improvements,” she adds. “Neuromuscular adaptations happen quickly, allowing you to learn new movement patterns. Deficits in strength or balance will take longer. I encourage my clients to stick to a training program for at least six weeks before they expect noticeable improvements.”

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