What is the normal score for the 5 time sit to stand?

Oct 7, 2025 4 min read •

senior care Healthy Aging Physical Therapy

The Five Times Sit to Stand (FTSST) test is a widely-used and reliable clinical tool for assessing functional lower body strength, mobility, and balance. Understanding the normative data for this test, and interpreting your own results, is a key step toward proactive healthy aging.

Quick Summary

The normal score for the 5 times sit to stand test varies significantly by age and sex, with younger individuals typically completing the test faster than older adults. Specific cut-off scores are also used to help identify potential fall risk and mobility concerns across different age groups. The lower the time, the better the score, indicating stronger leg muscles and better balance.

Key Points

Normal Scores Vary by Age and Sex: Average scores are significantly influenced by both age and gender, with older adults and women typically having longer test completion times.
Faster Time is Better: A lower score (less time to complete the test) indicates greater lower body strength, balance, and overall functional mobility.
Cut-off Scores Indicate Risk: Specific time cut-offs, such as over 15 seconds for older adults, can help identify an increased risk of falls.
Beyond Norms: While normal scores are a benchmark, the FTSST can also track individual progress, with even small improvements being clinically significant.
Improving Performance is Possible: A faster score can be achieved through regular strength training, balance exercises, and a consistent practice of the sit-to-stand motion.
Consult a Professional for Interpretation: Always discuss your test results with a healthcare provider or physical therapist for a personalized assessment and guidance.

Understanding the 5 Times Sit to Stand Test

The Five Times Sit to Stand Test (FTSST) is a simple, quick, and non-invasive way to measure lower extremity strength and dynamic balance. It is particularly valuable in assessing older adults for functional decline and fall risk. During the test, a person sits and stands up five times as quickly as possible, with their arms folded across their chest. The total time, recorded by a stopwatch, indicates their performance level.

Normal Scores for Healthy Adults

Normative data provides a benchmark against which individual performance can be measured. It is crucial to remember that these are average scores for healthy, community-dwelling populations and that individual results can vary.

Based on research and clinical guidelines, here are some commonly cited normative values for healthy adults, stratified by age and sex:

Ages 20-29: Approximately 6.0 seconds.
Ages 30-39: Approximately 6.1 seconds.
Ages 40-49: Approximately 7.6 seconds.
Ages 50-59: Approximately 7.7 seconds.
Ages 60-69: Approximately 8.4 seconds for males and 12.7 seconds for females.
Ages 70-79: Approximately 11.6 seconds for males and 13.0 seconds for females.
Ages 80-89: Approximately 16.7 seconds for males and 17.2 seconds for females.
Ages 90+: Approximately 19.5 seconds for males and 22.9 seconds for females.

Factors Influencing Your Score

Several factors can influence a person's FTSST score, which is why a single "normal" number is not applicable across the board. These include:

Age: As shown above, performance naturally slows with increasing age.
Sex: Research indicates that women often have longer completion times than men in older age groups.
Body Mass Index (BMI): Higher BMI can be associated with a longer test time.
Height and Weight: These can also have an effect on performance.
Overall Health Status: Pre-existing health conditions can impact muscle strength and balance.

Interpreting Your Results and Identifying Fall Risk

Beyond just looking at average scores, clinical cut-off scores are used to identify individuals who may be at an increased risk of falls or functional decline.

≥ 12 seconds: A score of 12 seconds or more in community-dwelling older adults may indicate the need for further assessment of fall risk.
> 15 seconds: Scores over 15 seconds suggest an increased risk of recurrent falls for older adults.
> 16 seconds: In individuals with Parkinson's disease, a score greater than 16 seconds is associated with increased fall risk.

It's important to consult with a healthcare professional to interpret your results within the context of your overall health.

How to Improve Your FTSST Score

Whether your score is higher than the normative data or you simply want to improve your lower body strength and balance, here are some actionable steps:

Strength Training: Regularly perform exercises that target the legs, such as squats, lunges, and calf raises. These will directly improve the muscle groups used in the sit-to-stand movement.
Balance Exercises: Incorporate activities like single-leg stands, tai chi, or yoga to enhance your balance and stability.
Practice the Test: Performing the sit-to-stand motion regularly, perhaps for five to ten repetitions at a time, can help increase speed and efficiency.
Stay Active: Regular walking and other forms of cardiovascular exercise improve overall physical fitness, which can translate to better test performance.
Seek Professional Guidance: A physical therapist can provide a personalized exercise plan to address specific weaknesses or mobility limitations.

Comparison of Age-Related Norms (Bohannon, et al.)


Age Group (Years)	Male (Mean Time ± SD)	Female (Mean Time ± SD)	Notes
20-29	6.0 ± 1.4 sec	6.0 ± 1.4 sec	Norms for this age are consistent across sexes.
60-69	8.4 ± 0.0 sec	12.7 ± 1.8 sec	First group showing significant sex differences in performance.
70-79	11.6 ± 3.4 sec	13.0 ± 4.8 sec	Performance time continues to increase with age.
80-89	16.7 ± 4.5 sec	17.2 ± 5.5 sec	Higher times indicate potential for increased fall risk.
90+	19.5 ± 2.3 sec	22.9 ± 9.6 sec	Further increased times, emphasizing importance of mobility monitoring.

The Clinical Significance of the FTSST

The FTSST is more than just a measurement of how quickly someone can stand up. A person's score can predict future health outcomes, including the risk of hospitalization and the need for a caregiver. This simple test can be a powerful motivator for individuals to engage in exercises that maintain or improve lower body strength and balance. Minimal clinically important differences (MCID) have been identified, meaning even small improvements can signify a meaningful change in functional ability. For example, a 2.5-second decrease in test time can indicate a significant improvement in function and reduced fall risk.

Conclusion

Understanding what is the normal score for the 5 time sit to stand is crucial for anyone interested in their functional mobility as they age. Normal scores vary based on age and sex, but a faster time is always indicative of better lower body strength and balance. By comparing your results to established normative data and cut-off scores, you can gain valuable insight into your current functional status. Proactively working to maintain or improve your score through regular exercise can significantly reduce the risk of falls and help ensure a higher quality of life for years to come. Remember to consult with a healthcare professional before beginning any new exercise regimen to ensure it is appropriate for your individual needs.

Visit Physiopedia for a detailed guide on the Five Times Sit to Stand Test.

Frequently Asked Questions

A normal time for the 5 times sit to stand test varies with age and sex. For example, healthy individuals in their 20s might complete it in about 6 seconds, while a person in their 70s might take around 12-13 seconds. Generally, a lower time indicates better performance.

A score higher than the average for your age group could indicate below-average lower body strength or balance. While it doesn't automatically mean a health problem, it may suggest an increased risk of falls. Consulting a physical therapist for a full assessment is recommended.

The FTSST is considered a highly reliable and valid tool for assessing functional lower limb strength and balance. Its accuracy depends on consistent test administration, such as using a standard chair and proper technique.

To improve your score, you can practice the movement with proper form. Sit and stand from a sturdy chair five to ten times daily, keeping your arms folded across your chest. This will help build the necessary muscle memory and endurance.

For older adults in the community, a score of 12 seconds or more is often used to signal a need for further fall risk assessment. Scores over 15 seconds are associated with an increased risk of recurrent falls.

While the FTSST is widely used for assessing older adults, it can be used for individuals of any age. It's a useful measure of functional strength and mobility across the lifespan.

No special equipment is needed, just a standard-height chair with a straight back (about 17-18 inches high) and a stopwatch.

References

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider regarding personal health decisions.