How strong and steady are you?

About you

Your age group Choose...Under 6060 to 6465 to 6970 to 7475 to 7980 to 8485 to 8990 to 9495 or over Compare with ranges for Choose...WomenMenShow both

The published tables are split by sex. Choose "Show both" if you prefer.

Part 1: Fall-risk checklist

Tick each statement that is true for you. This is the CDC's "Stay Independent" checklist.

• I have fallen in the past year. (Yes = 2 points)
• I use or have been advised to use a cane or walker to get around safely. (Yes = 2 points)
• Sometimes I feel unsteady when I am walking. (Yes = 1 point)
• I steady myself by holding onto furniture when walking at home. (Yes = 1 point)
• I am worried about falling. (Yes = 1 point)
• I need to push with my hands to stand up from a chair. (Yes = 1 point)
• I have some trouble stepping up onto a curb. (Yes = 1 point)
• I often have to rush to the toilet. (Yes = 1 point)
• I have lost some feeling in my feet. (Yes = 1 point)
• I take medicine that sometimes makes me feel light-headed or more tired than usual. (Yes = 1 point)
• I take medicine to help me sleep or improve my mood. (Yes = 1 point)
• I often feel sad or depressed. (Yes = 1 point)

Source: CDC STEADI. Stay Independent brochure (fall risk self-check). Adapted from Rubenstein et al., Journal of Safety Research, 2011;42(6):493-499. CDC STEADI Stay Independent brochure (PDF).

Part 2: 30-second chair stand

1. Use a firm chair without arms, about 17 inches (43 cm) high, with its back against a wall.
2. Sit in the middle of the seat, feet flat, arms crossed at the wrists against your chest.
3. Start the timer. Stand up fully, then sit back down fully. Repeat as many times as you can in 30 seconds.
4. If you're more than halfway up when time runs out, count it. If you need your hands to stand, stop: your score is 0, which is useful information too.

How many full stands did you do?

See the published ranges

30-second chair stand normal ranges

Age	Women	Men
60 to 64	12 to 17	14 to 19
65 to 69	11 to 16	12 to 18
70 to 74	10 to 15	12 to 17
75 to 79	10 to 15	11 to 17
80 to 84	9 to 14	10 to 15
85 to 89	8 to 13	8 to 14
90 to 94	4 to 11	7 to 12

Below the range is what the CDC calls "below average", which it says indicates a risk for falls. Sources: Rikli RE, Jones CJ. Functional fitness normative scores for community-residing older adults, ages 60-94. Journal of Aging and Physical Activity, 1999;7:162-181. Also: Senior Fitness Test Manual (Human Kinetics). Senior Fitness Test normal ranges (reproduced in the Southwest Nebraska Public Health Dept FROG test kit, p. 41). CDC STEADI. Assessment: 30-Second Chair Stand. Centers for Disease Control and Prevention, 2017. CDC STEADI 30-Second Chair Stand assessment sheet (copy hosted by the State of New Jersey).

Part 3: 30-second arm curl (optional)

Women use a 5 lb (2.3 kg) weight, men an 8 lb (3.6 kg) weight. The ranges only apply at these weights. If you don't have the right weight, skip this part, because the ranges won't apply.

1. Sit near the edge of the chair, back straight, feet flat.
2. Hold the weight in your stronger hand, arm straight down by your side, palm facing in.
3. Curl the weight up, turning your palm up as you lift, then lower it all the way. Count full curls in 30 seconds.

How many full curls did you do?

See the published ranges

30-second arm curl normal ranges

Age	Women	Men
60 to 64	13 to 19	16 to 22
65 to 69	12 to 18	15 to 21
70 to 74	12 to 17	14 to 21
75 to 79	11 to 17	13 to 19
80 to 84	10 to 16	13 to 19
85 to 89	10 to 15	11 to 17
90 to 94	8 to 13	10 to 14

Source: Rikli RE, Jones CJ. Functional fitness normative scores for community-residing older adults, ages 60-94. Journal of Aging and Physical Activity, 1999;7:162-181. Also: Senior Fitness Test Manual (Human Kinetics). Senior Fitness Test normal ranges (reproduced in the Southwest Nebraska Public Health Dept FROG test kit, p. 41).