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Senior Fitness Test

The Senior Fitness Test brings several everyday movements into one place: standing, lifting, walking or stepping, reaching, and moving around a marker. Enter the tests you completed to see each result alongside its age and reference-group range. These are comparisons for individual tests, not a combined medical score.

Calculate your result.

A separate, printable row for each entered functional fitness test.

Gender

Count full stands completed in 30 seconds without using your hands.

Count controlled arm curls completed in 30 seconds.

Enter the faster time from two safe chair-to-marker trials.

Measure the gap to, or reach beyond, the toes.

Measure the gap or overlap between your middle fingers.

Flexibility measurement

Enter the total distance covered in six minutes.

Walk measurement

Count right-knee raises that reach the marked height in two minutes.

Choose either the walk or step test, not both. Results stay in this browser page and are not sent to a server.

Your result
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Enter your details to record a result.

Full instructions and average ranges

Use the same setup each time. The tables show the published average range for each age and reference group.

30-second chair stand

Place a sturdy chair against a wall. Sit with your feet flat and arms crossed over your chest. Stand fully, sit down, and repeat for 30 seconds. Count completed stands. If you use your hands, note that separately rather than comparing the result with this table.

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30-second arm curl

Sit in a sturdy chair. Use the reference-test weight shown in the full arm-curl guidance. Curl through the full movement, lower with control, and count completed repetitions in 30 seconds.

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8-foot up-and-go

Place a marker 8 feet in front of a sturdy chair and clear the path. Start seated, then stand, walk around the marker, return, and sit. Time until seated again and record the faster of two safely completed trials. A lower time is faster.

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Chair sit-and-reach

Sit near the front of a sturdy chair. Keep one foot flat and extend the other leg with its heel down. Reach toward the toes without bouncing. Toes are 0; record a gap as negative and a reach beyond the toes as positive.

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Back scratch

Reach one hand over its shoulder and the other up the middle of your back. Bring the middle fingers toward each other without forcing. Meeting is 0; record a gap as negative and an overlap as positive.

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6-minute walk

Use a measured, level route with safe turning space. Walk at a pace you can manage for six minutes. You may slow or rest; record the total distance covered. Choose either this test or the 2-minute step test.

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2-minute step

Mark a height halfway between the kneecap and the top of the hip. Step in place for two minutes, raising each knee toward the mark. Count only the right knee reaching the mark.

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Source: Jones CJ, Rikli RE. “Measuring functional fitness of older adults.” The Journal on Active Aging. March–April 2002, page 28.

Before you start

Use a stable setup and stop for chest pain, severe breathlessness, dizziness, new pain, or loss of balance. Ask a clinician whether testing is suitable if you have symptoms or activity restrictions.