May 18, 2026, 6:34 pm | Read time: 5 minutes
There’s some truth to the saying “Age is just a number.” Biological age, or the actual physical condition, can differ from chronological age. But how do you know what your biological age is? A simple test can provide insight.
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Check Your Biological Age with a Simple Test
The reasons for aging faster biologically can vary. Often, an unhealthy lifestyle is to blame, such as poor diet, lack of exercise, and high stress levels. Doctors often estimate biological age with a simple test, but you don’t necessarily need to visit a doctor’s office. The so-called Sit-to-Stand Test (STS) is a simple method that can show how quickly you are aging biologically.
What is the Sit-to-Stand Test?
The Sit-to-Stand Test is often used in medical practices to detect potential health problems in older adults early enough. Although it is frequently used with older individuals, it is also relevant for younger people starting at age 20. It assesses strength, balance, and mobility in the lower extremities, providing insight into physical fitness and potential health issues.1
Conducting the Test
To find out how quickly you are aging, you only need a chair with a straight back, but without armrests, and a stopwatch or timer. Sit in the middle of the chair and place your hands on the opposite shoulders. Keep your back straight and your feet on the floor. Start the timer and push yourself up to a full stand, then quickly sit back down. Repeat this process until 60 seconds have passed. It’s important to count how many times you stand up.
Evaluation and Significance of the Results
Your performance indicates whether you are aging faster or even slower. How many times could you stand up in one minute? You can check your result against these tables:2
Women
Men
If you don’t perform well or fall within the normal range, it’s an initial indication that your biological age might not match your chronological age–in short, you are aging faster. Those who tend toward an unhealthy lifestyle should start moving more, eating a balanced and healthy diet, getting enough sleep, and avoiding stress. However, if you are already paying attention to these factors, you should consider a medical examination to rule out possible illnesses.
Connection with Heart Diseases
Researchers discovered a connection between heart diseases and poor results in the Stand-to-Sit Test. For the studies, researchers recruited 112 individuals diagnosed with coronary heart disease.3 All participants completed a 6-minute walk test and three Stand-to-Sit Tests in random order. Blood pressure, heart rate, and subjective exhaustion were recorded before and after each test.
The results show that all three Sit-to-Stand Tests are a valid and reliable alternative to the 6-minute walk test for patients with coronary heart diseases. Notably, the tests not only reflect physical performance but also can assess the individual risk for future cardiovascular events. This makes them potentially valuable tools in cardiac rehabilitation, initial examinations, and follow-ups. The simple execution and low requirements for space and materials make the Stand-to-Sit Tests particularly attractive for smaller practices, rehab centers, and rural facilities.
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Weak Muscle Strength Increases Health Risks
The Sit-to-Stand Test also seems to have high significance for older adults. A long-term study by the University of Castilla-La Mancha examined 1,876 people over 65 years old and analyzed whether the muscle strength measured in the 30-second Sit-to-Stand Test was related to later health risks.4
The researchers calculated the so-called relative Sit-to-Stand performance in watts per kilogram (W/kg) from the number of repetitions, body weight, and height. Participants were then medically monitored over several years.
The results show that low STS performance was associated with an increased risk of falls, hospitalizations, and higher mortality. Men with low scores had a 57 percent higher risk of death, while for women, the risk was more than double. Researchers therefore see muscle strength not only as an important factor for mobility and independence in old age but also as a potential biomarker for healthy aging.
Also interesting: A simple balance test shows how quickly you are aging
How to Improve Your Performance
The goal should be to stay as active and mobile as possible. Daily walks and frequent stair climbing can already improve performance. However, if you want to specifically improve mobility and strength in your legs, you should try the following exercises:
- Squats: Classic squats help build strength and mobility in the lower extremities. If the exercise is difficult, start with a bench or chair. This means starting from a standing position, lowering yourself as in squats, and briefly sitting on the chair before pushing yourself back up.
- Lunges: Lunges also help improve the standing movement.
- Balancing on one leg: This helps improve balance. You can easily integrate this movement into daily life, such as while brushing your teeth or cooking.