Standing strength isn’t just about muscle power; it indicates how effortlessly your body moves throughout the day, prevents injury, and maintains balance. As you age, a strong lower body becomes crucial for daily activities like getting up from a chair, climbing stairs, and catching yourself from a fall. That’s why we spoke with an expert to discover four standing strength tests every person over 45 should master to maintain a healthy, independent lifestyle.

“These tests reveal weaknesses in strength, endurance, or stability that can increase your risk of falls, slow your movement, and impact your ability to perform everyday tasks,” explains Ben Johnson, DPT, FYZICAL Therapy & Balance Centers — St. George. “Poor results often suggest muscle weakness, joint stiffness, or balance deficits that should be addressed through targeted training.”

If your results are below average, that may signal reduced muscle mass, decreased joint stability, or early signs of mobility decline.

“The good news — with consistent balance and strength training, most people can significantly enhance their scores and reduce their risk of injury,” Johnson says. “Regardless of your starting point, these four tests should show where your mobility is today and where it can improve in the future.”

4 Standing Strength Tests Every Person Over 45 Should Master 

30-Second Chair Stand

1. Begin seated in a chair with your arms crossed.
2. Stand up and sit down repeatedly for 30 seconds.

Benchmarks:6254a4d1642c605c54bf1cab17d50f1e

• Men aged 45–54 should be able to perform 19–23 reps
• 55–64: 17–21 reps
• 65–74: 15–19 reps
• Women aged 45–54 should be able to perform 17–21 reps
• 55–64: 15–19 reps
• 65–74: 13–17 reps

If You Can Pass These 3 Strength Tests After 60, You’re Stronger Than 90% of Your Peers

Single-Leg Stand

1. Balance on one leg with your arms relaxed.
2. Hold as long as possible with proper form.

Benchmarks:

• Aged 45–54: 28–38 sec
• Aged 55–64: 18–28 sec
• Aged 65–74: 10–20 sec

The 60-Second Strength Test That Reveals Your True Fitness Age

Heel Raise Test

1. Stand tall on both feet.
2. Repeatedly lift your heels, counting reps in 30 seconds.

Benchmarks:

• Men aged 45–54 should be able to perform 22–26 reps
• 55–64: 19–23 reps
• 65–74: 17–21 reps
• Women aged 45–54 should be able to perform 20–24 reps
• 55–64: 17–21 reps
• 65–74: 15–19 reps

The 7 Tests Every Man Over 40 Should Master

Single-Leg Raise Hold

1. Stand tall.
2. Lift one leg out to the side and hold.
3. Repeat on the other side.

Benchmarks:

• 45–54: 20–25 sec
• 55–64: 17–22 sec
• 65–74: 14–19 sec

Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.

Alexa Mellardo