The 5-Time Sit-to-Stand (5TSTS) test is a straightforward, non-invasive assessment used to evaluate lower body strength, functional mobility, and balance. This widely adopted measure provides a snapshot of an individual’s ability to perform a common daily movement: rising from a chair. Its simplicity allows for broad application in various settings, from clinical environments to personal fitness tracking.
Performing the 5-Time Sit-to-Stand Test
To perform the 5TSTS test, you need a standard chair (17-18 inches/43-45 cm high) and a stopwatch. Begin by sitting on the chair with your back against the backrest and your feet flat on the floor. Keep your arms folded across your chest throughout the test.
Upon the command “Go,” stand up completely, ensuring your hips and knees are fully extended, then sit back down. Repeat this motion five times as quickly as possible. The stopwatch starts when “Go” is said and stops the moment your buttocks touch the chair after the fifth repetition. Maintain balance and avoid using your arms for assistance. If arm assistance is needed or five repetitions cannot be completed, a score of 0 seconds is recorded, indicating the test could not be performed.
Interpreting 5TSTS Norms
5TSTS “norms” refer to the average times for completing the test across different populations. These normative values are established through large-scale studies that collect data from diverse age groups. Comparing an individual’s test time to these norms helps to understand their lower body strength and functional mobility relative to others of similar age and gender.
For individuals aged 60-69, average times are 8.4 seconds for males and 12.7 seconds for females. For those 70-79, males complete the test in 11.6 seconds, while females average 13.0 seconds. In the 80-89 age group, times increase to 16.7 seconds for males and 17.2 seconds for females. These figures serve as general guidelines, and individual performance can vary due to factors like overall health, activity level, and specific physical conditions.
Significance of Your 5TSTS Results
Your 5TSTS time provides meaningful information about your physical capabilities when compared to established norms. A faster-than-average time suggests good lower body strength, effective balance, and strong functional mobility. This can indicate an easier time with daily tasks that involve standing and sitting, such as getting out of a low chair or climbing stairs.
Conversely, a slower-than-average time might suggest reduced lower body strength, impaired balance, or a higher potential for falls. For instance, a time exceeding 15 seconds for individuals aged 65 and older has been associated with an increased risk of recurrent falls. Taking 10 seconds or more to complete the test for community-dwelling adults (mean age 72) indicates a higher risk of developing disability over two years.
Even slight improvements in your 5TSTS score can reflect noticeable gains in function and safety. A decrease of just 2.5 seconds in your time can enhance function and reduce fall risk. If your results are slower than the norms for your age group, if you experience pain during the test, or if you have concerns about your mobility, discuss these results with a healthcare professional. They can provide a comprehensive evaluation and recommend appropriate interventions or exercises.