Sit to Rise Test By Age: How Do You Compare?

The sit-to-rise test, known in research as the sitting-rising test or SRT, was developed in the 1990s at the CLINIMEX exercise medicine clinic in Rio de Janeiro, Brazil, by a team of sports-medicine and exercise-physiology researchers led by Dr. Claudio Gil Araújo. It was never meant to be a social-media dare. As the team explains in the European Journal of Preventive Cardiology, it was built as a simple, low-cost way to size up the parts of fitness that do not show up on a treadmill: muscle strength and power, flexibility, balance, and body composition.

That last point is the one people tend to find most surprising. We often treat "being fit" as shorthand for cardio—how far you can walk, how long you can hold a brisk pace. Those things absolutely matter, but they are only one slice of the picture. You can walk several miles a day and still struggle to fold down to the floor and press back up, because that movement asks for leg and core strength, hip and ankle mobility, and the steady coordination that keeps you from tipping over mid-rise.

Why a Floor Movement Says So Much

The reason a single movement can reveal so much is that it bundles several abilities into one motion. To get down smoothly, you need flexibility and control. To come back up without a boost, you need lower-body strength and power. To do either without a wobble, you need balance. When any one of those is lagging, it tends to show up in how much you reach for a hand, a knee, or the floor to help. The test, in other words, is less about a single muscle and more about how well the whole system is working together.

The instructions are refreshingly plain. Without rushing or worrying about speed, you simply try to sit all the way down on the floor and then rise back to standing, using the least amount of support you feel you need. There is no stopwatch and no style points for elegance—just the question of how much help you reach for along the way.

Step by Step

The developers' published protocol sets the test up like this:

1. Clear a flat, non-slippery space of at least 2 metres by 2 metres (about 6.5 feet square).
2. Stand barefoot, in clothing that does not restrict your movement.
3. Lower yourself until you are sitting on the floor, using as little support as you can. Crossing your legs is allowed, as long as you do not lean on the sides of your feet.
4. Rise back to standing, again with as little support as you can.
5. Score the sitting and the rising separately, out of 5 each, then add them together.
6. If you try more than once, your best sitting score and your best rising score are the ones that count.

The research team has also posted a video showing the test and how it is scored.

Scoring starts from a generous place: you begin with 5 points for sitting down and 5 points for standing up, for a possible 10 total. From there, as Harvard Health describes, you subtract a point each time you use a hand, a forearm, a knee, or the side of your leg for support, or brace a hand on your knee. You lose an extra half point any time you wobble or lose your balance a little. The fewer supports and wobbles, the higher the number.

It helps to picture what different scores tend to look like in real life. Think of these as rough illustrations rather than rigid cutoffs:

This is usually the question people most want answered, and it deserves an honest reply. Sit-to-rise scores tend to drift downward with age, which is exactly why the test's developers published sex- and age-reference values in a 2020 reference study of more than 6,000 adults so that clinicians could interpret a score against people of a similar age rather than against a 25-year-old. The takeaway is not that older adults are "failing"—it is that the bar shifts as the decades pass, and a score that is perfectly healthy at 70 looks different from one at 40.

Sitting-Rising Test Scores by Age and Sex

The table below is read from that study's published reference chart, which covers 4,101 men and 2,040 women aged 16 to 98. For each five-year age band, it shows the score at which the top half of people begins and the score at which the top quarter begins.

A dash means the chart shows no separate top-quarter band for that age group, because so many people score at or near 10.

To find where you stand, pick the row for your age and compare your score with the two numbers for your sex. A score at or above the first number puts you in the top half for your age, which is the range the study's authors suggest aiming for. A score at or above the second puts you in the top quarter.

Two cautions apply. The scores come from people assessed at a single exercise medicine clinic in Rio de Janeiro, with athletes and anyone with a physical limitation that could affect the test left out, and the authors themselves advise care in applying the figures to other populations. The numbers are also read from a chart drawn in half-point steps, so treat them as a guide and not as precise cutoffs.

It also helps to know that the qualities this test measures—coordination, flexibility, balance, and strength—start their slow decline surprisingly early, often around ages 35 to 40. The slope tends to be steeper for women, in part because of the hormonal shifts around menopause and a generally higher risk of indoor falls. None of that is cause for alarm; it is simply the backdrop that makes a "good for your age" reading more meaningful than a single universal target.

A Simple Benchmark, Honestly Framed

So what is a reasonable goal? A widely shared rule of thumb is to aim for a score above 8. The table above shows that this works best as a midlife benchmark: the midpoint score sits above 8 into the late 40s, at or near 8 through the 50s, and below 8 from the late 60s on. Perfect 10s also become less common with age. Reporting from the nonprofit group AARP notes that fewer than about 8% of adults aged 55 or older score a perfect 10—a reminder that a flawless result is not the price of admission for good health.

The encouraging flip side is that age, on its own, does not lock your score in place. The test's developer has pointed out that his team has safely guided people in their 90s through it, and that scores can improve across age groups. Children and teenagers can do it too. In other words, a top score gets rarer as the candles on the cake add up—yet meaningful improvement stays realistic at almost any age. That is why it is more helpful to ask "Is this a good score for me, right now?" than "Did I beat everyone else?"

The reason this humble test made headlines at all is a line of research connecting it to longevity. In the original 2012 study, researchers followed 2,002 adults aged 51 to 80 for about six years. Those who scored in the lowest range (0 to 3) were roughly five to six times more likely to die during the study than those scoring 8 to 10, and each one-point bump in score was associated with about a 21% lower risk of death over that period.

A much larger follow-up extended the picture. As a plain-language summary of the 2025 study lays out, researchers tracked 4,282 adults aged 46 to 75 for an average of more than 12 years. Deaths climbed steadily as scores fell: about 3.7% among those who scored a perfect 10, rising to 11.1% at a score of 8, and reaching 42.1% in the lowest-scoring group. After accounting for other factors, the lowest scorers had roughly a 3.8-fold higher risk of death from natural causes and about a six-fold higher risk of cardiovascular death than those who scored 10, with estimated 10-year survival of about 97% for a perfect score versus 73% for the lowest group.

Those numbers are striking, and they are also where careful reading matters most. Both studies are observational, which means they show an association, not proof that a low score causes an earlier death—or that your personal number predicts your personal lifespan. The research looked at specific middle-aged and older groups, and the tests were supervised. The test's developer has been clear that the SRT is meant to work as a screening signal that nudges a clinician to look more closely at someone's overall risk, not as a verdict to take to heart on a Tuesday afternoon. A low score is best thought of as a yellow flag worth a conversation, not a sentence.

Why the Connection Might Exist

If you are wondering why a floor movement would track with long-term health at all, the leading explanation is intuitive. The strength, flexibility, and balance the test captures are the same abilities that let people stay active, care for themselves, and avoid falls as they age—and those, in turn, are woven into cardiovascular and overall health. The test does not work magic; it simply reflects a cluster of functional abilities that tend to travel together with staying well.

Here is the part that tends to matter most day to day: a lower score is often something people can work on. Because the test blends several abilities, a helpful first step is noticing which part is costing you. Is it getting down that feels stiff and uncertain, pointing toward flexibility and mobility? Is it the push back up that stalls, pointing toward leg and core strength? Or is it the wobble in between, pointing toward balance?

Once you have a sense of the weak link, you can lean into options that tend to help it. For strength, many people find that gentle resistance work—bodyweight movements, resistance bands, or light weights—does what walking alone usually cannot. Walking is wonderful for the heart, but it does not build the muscle power that getting off the floor demands. For flexibility, easing into hip, ankle, and hamstring mobility tends to make the descent feel smoother. For balance, practicing steady, controlled movements can quiet that mid-rise wobble over time.

None of this needs to be dramatic or fast. The goal is not a perfect 10 for its own sake; it is the everyday payoff of being able to get up after a fall, garden, or sit on the floor with a child and rise again with ease. And if you would like a plan shaped to your body and history, a physical therapist can assess your strength, balance, coordination, and flexibility and put together something tailored—an especially good route for anyone who feels unsteady or is starting from a cautious place.

Other Benchmarks Worth Checking

The sit-to-rise test is one of several simple self-checks you can compare by age. If you would like a fuller picture, see how you compare on the 30-second chair stand, single-leg balance, grip strength, walking speed and push-ups.