What is the Five Times Sit-to-Stand (5XSTS) Test?
The Five Times Sit-to-Stand (5XSTS) test, also known as the Five Repetition Sit-to-Stand (FRSTS) or Five Times Sit-to-Stand Test (FTSST), is a simple yet effective way to measure functional lower extremity strength, transitional movements, balance, and fall risk. During the test, a person stands up and sits down five consecutive times from a standard chair as quickly as possible without using their arms. A stopwatch is used to record the time taken to complete the five repetitions. The test is widely used by physical therapists and healthcare professionals because it is quick, requires minimal equipment, and provides reliable data on a person's mobility.
Normal and Benchmark Times by Age
The most important factor in determining what is a good 5XSTS time is the person's age. Research has established normative values that provide a benchmark for comparison within different age categories. These values are based on data from a healthy population and can help indicate whether a person's functional mobility is within a normal range.
Interpreting 5XSTS Results
- Below Normative Mean: Scoring below the average time for your age group generally indicates above-average lower-body strength and functional mobility.
- Within Normative Range: A score within the mean and standard deviation suggests normal functional strength and balance for your age.
- Above Normative Range: A score significantly above the average might indicate reduced functional ability or increased fall risk, especially when it surpasses established cutoff scores.
Cutoff Scores for Fall Risk
For older adults and individuals with certain health conditions, the 5XSTS test is a critical screening tool for identifying an increased risk of falling. Exceeding specific cutoff times is often used to recommend further assessment and interventions.
- Community-Dwelling Older Adults: A score of 12 seconds or more may identify the need for further falls risk assessment. A time over 15 seconds is often considered a significant risk factor for falls.
- Individuals with Stroke: A cutoff score of 12 seconds helps discriminate healthy adults from those with chronic stroke.
- Parkinson's Disease: For patients with Parkinson's (Hoehn & Yahr 1-4), a time greater than 16 seconds can indicate a risk for falls.
- Balance or Vestibular Disorders: A score over 13 seconds can indicate balance dysfunction, with specific benchmarks based on age (e.g., over 10 seconds for those under 60).
Comparison Table: 5XSTS Times vs. Other Fitness Metrics
| Assessment Type | Test Name | Key Metric | Average Time (Example) | Interpretation of Results |
|---|---|---|---|---|
| Functional Mobility | Five Times Sit-to-Stand (5XSTS) | Time to complete 5 reps | 6.0 seconds (Ages 20-29) | Compares lower-body strength and balance to age-based norms. |
| Balance/Gait | Timed Up and Go (TUG) Test | Time to stand, walk 3 meters, turn, and sit | 8.1 seconds (Healthy Adult) | Evaluates mobility, balance, and walking speed. Longer time indicates higher fall risk. |
| Endurance/Cardio | 6-Minute Walk Test | Distance walked in 6 minutes | 576 meters (Male, age 40) | Measures aerobic capacity and endurance. Poor performance can indicate functional decline. |
How to Improve Your 5XSTS Time
Improving your 5XSTS time involves enhancing lower-body strength, balance, and muscle power. Consistent and targeted exercises can lead to noticeable improvements in your score and overall mobility.
- Strength Training: Focus on exercises that strengthen the leg and core muscles, such as squats, lunges, and calf raises. The classic 5x5 workout routine, which involves performing 5 sets of 5 repetitions of compound lifts like squats, is an effective strength-building approach, though it involves longer rest periods and is not timed.
- Balance Exercises: Incorporate exercises like single-leg stands, heel-to-toe walking, and using a wobble board to improve stability and control.
- Practice the Test Itself: Regular practice of the sit-to-stand motion can increase efficiency and speed. Focus on smooth, explosive movements and minimizing the use of momentum.
- Consider a Programmed Approach: Some programs, like the popular StrongLifts 5x5, are structured to increase strength progressively, which can have a positive carryover to functional movements like the sit-to-stand. A session can take 60-90 minutes, including warmups and longer rests needed for heavy lifts. However, even shorter, consistent workouts can be effective.
Conclusion
Ultimately, a good 5XSTS time is not a single number but a measure relative to an individual's age and health status. For a young, healthy adult, a time well under 7 seconds is considered excellent, while for an older adult, a time under 10-12 seconds is considered good and indicates low fall risk. The test serves as a valuable indicator of functional fitness and can be improved through consistent training focused on lower-body strength and balance. If your time suggests an increased risk, it is important to consult a healthcare professional to create a targeted improvement plan.
Final Takeaways on 5XSTS Scores
- Your score is compared to age-specific normative data, not a universal standard.
- Cutoff times, typically 12-16 seconds for older adults, help screen for increased fall risk.
- Improving your time is possible through consistent strength and balance training.
- The test is a simple, effective tool for assessing functional mobility.
