The 5-Time Sit-to-Stand (5xSTS) test is a rapid, reliable assessment used to measure lower body strength, functional mobility, and balance. This simple, performance-based evaluation requires an individual to stand up and sit down five times as quickly as possible, and the time taken is recorded in seconds. Clinicians and researchers frequently use the 5xSTS test because it directly reflects a person’s ability to perform routine daily activities, such as getting out of a chair or using the toilet. The resulting score provides meaningful insight into an individual’s current functional status and their potential for future mobility challenges.
Performing the Test Correctly
Standardized administration of the 5xSTS test begins with a stopwatch and a firm, straight-backed chair without armrests. The seat height is typically set between 16 and 18 inches (43 to 47 centimeters). The person being tested starts by sitting with their back against the chair, feet positioned flat on the floor, and their arms folded across their chest for the entire duration of the test.
The test administrator provides clear instructions, ensuring the person understands they must stand up fully and sit down five complete times as quickly and safely as possible. Timing is precise: the stopwatch is started on the verbal cue “Go” and is stopped immediately when the person’s buttocks make contact with the chair after the fifth repetition. Failure to maintain the arms-crossed position or the inability to complete the five repetitions indicates a failed test.
Understanding Age-Specific Norms
Performance on the 5xSTS test varies across the lifespan, with scores generally increasing (taking more time) as age advances. The average time required to complete the five repetitions provides a benchmark for functional strength and mobility. For individuals in the 60-to-69 age bracket, the average completion time often falls around 11.4 seconds.
This time tends to increase for people aged 70 to 79, typically taking an average of about 12.6 seconds. Within this age range, men average around 11.6 seconds while women average about 13.0 seconds. The gradual increase in time reflects the natural, age-related reduction in lower extremity muscle strength and power.
Individuals aged 80 to 89 generally show an average time of approximately 14.8 seconds. For those aged 90 and older, the average time often approaches or exceeds 20 seconds. These age-specific norms are valuable for healthcare providers to determine if an individual’s performance is typical for their age group.
Implications for Mobility and Fall Risk
The time taken to perform the 5xSTS test has significant implications, as specific cutoff scores are strongly associated with future mobility and safety outcomes. A score that is too high signals reduced functional strength and an increased potential for adverse health events.
A time of 15 seconds or more is frequently cited as a threshold indicating a high risk of future falls and a general reduction in physical function. Scores at or above this 15-second cutoff suggest insufficient lower body strength to safely manage certain activities of daily living, such as quickly recovering from a stumble.
Other research highlights that taking 12 seconds or longer to complete the test indicates an elevated chance of experiencing a fall in the near future. Furthermore, a score of 17 seconds or more has been linked to a higher risk of hospitalization for older adults.
Clinicians use these specific time markers to identify individuals who may benefit most from intervention programs aimed at improving strength and balance. Even a score of 10 seconds or more has been identified as a cutoff point predicting the eventual development of disability in community-dwelling adults.
Specific Training to Improve Performance
Improving a 5xSTS score requires targeting the specific muscle groups and movement patterns essential for the task, primarily the quadriceps, gluteals, and hamstrings. Engaging in strength training exercises that focus on the sit-to-stand motion itself can yield significant results. Progressive practice involves varying the challenge, such as trying to perform the movement without using hands or starting from a slightly lower surface to build greater power.
Specific movements like hip hinges, which strengthen the posterior chain, teach the body to use the gluteal and hamstring muscles effectively during the transfer. Step-ups are another beneficial exercise, as they mimic the single-leg stance and power needed for functional mobility, strengthening the primary leg muscles involved in standing. Eccentric step-downs, which focus on the controlled lowering phase of the movement, help build strength to safely control the body’s descent back into a seated position.