The Five Times Sit to Stand Test (5xSST) is a common clinical assessment evaluating functional lower body strength, balance, and mobility. This quick, straightforward test requires minimal equipment, making it a practical tool for assessing fall risk, especially among older adults.
Performing the Test Correctly
To perform the 5xSST, select a standard-height chair without armrests, typically 16 to 17 inches (43-45 cm) high, ensuring it is stable and freestanding. Sit in the middle of the chair with your back against the backrest and your feet flat on the floor, hip-width apart. Cross your arms over your chest throughout the test to prevent using them for assistance.
Upon the command “Go,” stand up completely, extending your knees fully, and then sit back down five times as quickly as possible. Avoid letting your back or legs rest on the chair between repetitions, maintaining continuous movement. The timer starts precisely when “Go” is given and stops as soon as your buttocks make contact with the chair on the fifth and final repetition.
Normative Data and Score Interpretation
Understanding your 5xSST score involves comparing it to normative data, which provides average times for different age groups and indicates typical performance levels. The table below presents average times for men and women across various age decades.
| Age Group (Years) | Men (Average time ± SD in seconds) | Women (Average time ± SD in seconds) |
| :—————- | :——————————— | :———————————– |
| 20-29 | 6.0 ± 1.4 | 6.0 ± 1.4 |
| 30-39 | 6.1 ± 1.4 | 6.1 ± 1.4 |
| 40-49 | 7.6 ± 1.8 | 7.6 ± 1.8 |
| 50-59 | 7.7 ± 2.6 | 7.7 ± 2.6 |
| 60-69 | 8.4 ± 0.0 | 12.7 ± 1.8 |
| 70-79 | 11.6 ± 3.4 | 13.0 ± 4.8 |
| 80-89 | 16.7 ± 4.5 | 17.2 ± 5.5 |
| 90+ | 19.5 ± 2.3 | 22.9 ± 9.6 |
Beyond these averages, specific clinical cut-off points help interpret your score. A time of 15 seconds or more on the 5xSST indicates an increased risk for recurrent falls in older adults. For individuals aged 65-74, a cutoff value exceeding 11.5 seconds indicates higher risk, while for those over 75, a time greater than 12.10 seconds indicates higher risk. Faster times suggest better functional lower extremity strength and dynamic balance, while slower times indicate a need for targeted strength and balance training.
Exercises to Improve Your Score
Improving your 5xSST score involves strengthening the muscles used in standing and sitting transitions, such as the quadriceps, hamstrings, and glutes. Consistent practice with specific exercises can enhance both strength and coordination. Always prioritize proper form over speed, especially when starting a new exercise routine.
Regular Sit-to-Stands
This exercise directly mimics the test movement. Sit on a chair, cross your arms over your chest, and stand up fully without using your hands, then slowly sit back down. Focus on controlled movements, aiming for 2-3 sets of 8-12 repetitions. As strength improves, you can gradually increase speed or try performing them from a slightly lower surface.
Bodyweight Squats
This is another beneficial exercise for building lower body strength. Stand with your feet shoulder-width apart, then lower your hips as if sitting into an imaginary chair, keeping your chest up and back straight. Descend only as far as comfortable while maintaining good form, then push back up to the starting position. Start with 2-3 sets of 10-15 repetitions, ensuring your knees track in line with your toes.
Glute Bridges
Glute bridges strengthen the glutes and hamstrings, important for powerful standing movements. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your core and lift your hips off the ground until your body forms a straight line from your shoulders to your knees, squeezing your glutes at the top. Slowly lower your hips back down, aiming for 2-3 sets of 12-15 repetitions.