Many people only think about their strength or balance when everyday tasks start to feel harder. Others have always felt their balance isn’t great but have never actually tested it.

Try these three simple tests, then compare your results with the normative data. This shows how people of a similar age and gender typically perform.

30-Second Sit-to-Stand

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This test measures lower-body strength and endurance.

Sit on a firm chair with your arms crossed. Count how many times you can stand fully and sit back down in 30 seconds.

Compare your score:

Maximum Push-Ups

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This test measures upper-body strength and muscular endurance.

Complete as many consecutive push-ups as possible while maintaining a neutral spine. Stop when you can no longer maintain your form.

Compare your score:

Single-Leg Balance

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This test measures balance and assess falls riks.

Stand nearby something you can hold onto, stand on one leg each side . Repeat this test with your eyes closed again near something you can hold onto.

Compare your score:

If your scores are lower than the average range for your age, don’t be discouraged—strength and balance can be changed with specific, progressive and consistent training.

Chat with our Exercise Physiology team for help understanding your results and building a plan that suits you.

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