FREE · 15 MINUTES · AT HOME
How strong are you for your age?
Four simple tests used by the CDC and researchers — chair stands, balance, arm curls, and a step test. Get the free score sheet and see how you compare with other men your age.
What you'll test
- Leg strength — 30-second chair stand (CDC STEADI)
- Balance — 4-stage balance test (CDC STEADI)
- Upper-body strength — 30-second arm curl (Senior Fitness Test)
- Endurance — 2-minute step test (Senior Fitness Test)
- Bonus (optional): the floor sit-to-rise test
What you need
A sturdy armless chair (about 17" seat) against a wall, an 8-lb dumbbell (or a gallon jug of water, about 8 lb), a timer, a strip of tape, and ideally a partner to count and spot you.
Why it matters
Leg strength and balance are what keep you getting up, walking confidently, and doing what you love. Both are trainable at any age — but you have to know where you're starting.
Before you start
Skip the tests and talk to your doctor first if you have chest pain, dizziness, uncontrolled blood pressure, a recent surgery or fall, or you've been told not to exercise. Stop immediately if you feel pain, dizziness, or shortness of breath. Do the balance test next to a counter or wall with someone nearby. This is a fitness self-check, not a medical test.
Send me the Strength Check
Prime Fitness provides fitness coaching, not medical advice, diagnosis, or treatment. Consult your physician before starting any exercise program. Individual results vary.