Senior Fitness Test
The Senior Fitness Test is a series of six short stations that measure the strength, flexibility, balance and endurance you rely on for everyday activities. Developed for older adults, it uses safe, common movements and only takes about 20 minutes to complete.
Tell us about the participant
Age and gender are used to compare results to standardized norms.
Free, and you can stop at any time.
What you’ll need: A sturdy chair, a timer, an 18-inch ruler, and about 10 feet of clear space.
See the full checklist
What you'll need:
- Another person to assist you
- A sturdy, straight-back chair (about 17″ high) against a wall
- A tape measure or 18″ ruler
- A clear, level space about 10′ long
Stop any exercise immediately if you feel dizziness, chest pain, or unusual fatigue.
What the test involves
Work through the stations in order. Most of them you do sitting in a chair, and each one takes just a minute or two.
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1
Chair Stand Test
Stand up and sit back down as many times as you can in 30 seconds.
30 seconds -
2
Arm Curl Test
Seated, curl a light hand weight as many times as you can in 30 seconds.
30 seconds -
3
Chair Sit-and-Reach Test
Sitting at the edge of the chair, reach toward your toes and hold.
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4
Back Scratch Test
Reach one hand over your shoulder and the other up your back, and measure the gap.
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5
8-Foot Up-and-Go Test
Stand, walk 8 feet around a marker, and sit back down — timed.
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6
2-Minute Step in Place
March in place for two minutes, lifting each knee to hip height.
2 minutes
Ready to see where you stand?
Your results are compared to standardized norms for your age and gender, right after you finish.
Start the Free TestPrefer to do this with a trainer?
A qualified trainer can guide you through each station safely and help interpret your results.