step 1

Step 1:

Choose a suitable chair.

step 1

The height of the chair should
be approx. 43cm.

step 1

Step 2:

Use a timer to time yourself doing the Stand4Strength challenge.

step 1

Sit-to-stand on both legs 5 times
with arms folded as fast as you can.

For your own safety

  • Be careful not to strain or injure yourself.
  • Stop challenge immediately if your knees start to hurt.
  • Don’t lean back to gain momentum or you may topple backwards.
  • Do the test when you have a friend or family member around to support you.
  • Do not try the test if you have had a recent fall or injury.

Step 3:

Enter your details in the muscle age calculator below.

Sit-to-stand time (e.g. 7.5 seconds)

Step 4: Your result

Looks like you’re an auntie!
Your Muscle Age is in the:

While your result is within your age norm, you are at the mean for the 30s!

*Muscle Age is an indication of the strength and performance of the muscles in the lower limbs, and is calculated based on the 5-times sit-to-stand test which matches test time with specific biological age groups.1

Results are based on Caucasian age norms.
1Bohannon R et al. Isokinetics and Exercise Science 15 (2007) 77–81.

Step 5:

Share your result and challenge your friends.

Learn how to build and preserve muscles
with a high-protein diet and exercise.


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