The 30-second chair stand and functional strength tracking

How the STEADI 30-second chair stand works

The CDC's STEADI version describes this setup:

1. Use a straight-backed chair without arms, about 17 inches (43 cm) seat height, placed against a wall so it can't slide.
2. Sit in the middle of the seat, feet flat on the floor shoulder-width apart, arms crossed with hands on opposite shoulders.
3. On "go", stand up fully, then sit back down fully. Repeat for 30 seconds.
4. Count each full stand. If you're more than halfway up at 30 seconds, count it as a stand.
5. If you need to use your arms to stand, stop the test. It's recorded as zero in the clinical version.

STEADI includes age- and sex-based reference scores for clinicians. Sturdy doesn't show age norms, because a single self-administered result isn't a clinical assessment and can easily be misread.

Doing it safely at home

• Have someone nearby the first time if your balance is uncertain.
• Skip it if you've had a recent hip or knee injury or surgery, or if standing up makes you dizzy.
• Stop if you feel pain or unsteady. A lower count isn't worth a fall.

Informal checks: balance and wall sit

Sturdy also offers a one-leg balance hold (next to a counter you can grab) and a wall sit hold at a comfortable depth. These aren't standardized clinical tests. They're labeled "informal in-app checks" in the app and are useful only as your own reference points.

Recording results that mean something

• Keep conditions the same: same chair, same time of day, same shoes.
• Note anything different, such as a cushion, using your hands, or feeling tired.
• Test occasionally. Every four to six weeks is plenty.
• Look at the trend, not a single number. Day-to-day variation is normal.

Self-administered results can differ from measurements taken by a professional. They don't diagnose weakness, fall risk, sarcopenia or osteoporosis, and they can't tell you your muscle mass or bone density. If you notice a real decline or new difficulty standing, mention it to your clinician.

Our printable functional progress tracker has space for dates, results and conditions.