Let’s face it: Building and maintaining strength is vital for your body as you grow older. After hitting 30, lean muscle mass starts to decrease by around 3% to 8% each decade, and this decline accelerates after the age of 60. Additionally, joints become stiffer, and bone density diminishes. This is where regular resistance training is crucial. We consulted a trainer who says if you can ace this two-minute test after turning 50, your strength surpasses that of many 30-year-olds. Are you curious to learn how you fare?

“At Brace Life Studios, we prioritize simplicity and functionality. One of our primary assessments is the sit-to-stand test, performed without the use of hands, in a controlled movement, for two minutes. It evaluates leg strength, core stability, endurance, and neuromuscular control. The test is safe, adaptable, and provides insight into functional strength beyond what heavy lifting can offer,” states Robert Brace, celebrity trainer and founder of Brace Life Studios, hailed as the Mind-Body-Soul Connector in the world of fitness.

Below, Robert shares exactly how the sit-to-stand test works.

How To Do the Sit-To-Stand Test

The sit-to-stand test is an efficient, low-impact way to gauge full-body strength, stability, and functional movement—especially for individuals 40+.

1. Begin seated in a chair of standard height, feet flat on the floor, and arms crossed at your chest.
2. Set a timer for 2 minutes.
3. Stand up completely, then sit back down using control as many times as you’re able to without using your hands for support.
4. Keep the movement steady and focus on form—your knees should track over your toes, your core should be engaged, and your spine should be tall.

“This test assesses leg strength, glute coordination, core stability, joint alignment, and endurance—the same components that affect your movement in daily activities,” Robert explains. “It also identifies imbalances and compensations, which, if ignored, might result in injuries.”

Aim for 40+ clean reps within the two-minute timeframe. This signals strong, functional aging.

“If you can hit that with fierce form, you’re outperforming many people half your age,” Robert says.

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The key is focusing on form and control. In fact, Robert says they matter much more than numbers.

“As a former ballet dancer, form and control are paramount to how we approach movement,” Robert tells us. “The correct form will help you improve faster, avoid injury, and give you a lean, sculpted, and aligned look. Sloppy reps mean missed activation. We look at posture, breath, joint alignment, and how fatigue affects movement quality. If your last rep looks like your first, you’re doing it right.”

Alexa Mellardo