30-second chair stand for a 54-year-old woman
For women aged 50–59 (the reference group that includes age 54), the median 30-second chair stand is 16 reps. Reaching 20 reps puts you at the 75th percentile.
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30-second chair stand ratings for women 50–59
| Rating | 30-second chair stand | Percentile |
|---|---|---|
| Excellent | above 29 reps | above 97.5th |
| Very good | 20–29 reps | 75th–97.5th |
| Good | 16–20 reps | 50th–75th |
| Fair | 14–16 reps | 25th–50th |
| Needs work | below 14 reps | below 25th |
US norms for the chair stand start at age 60. For ages 40–59 we use a 2025 reference study of 499 Chilean adults. It's a small sample, so treat this as a rough guide.
How 54 compares with other ages
At the same age, the median for men is 18reps. In the age group just before yours (40–49) it's 17reps. You're compared with the 50–59 group until your 60th birthday, when you move into a group with lower averages, so the same score will rank higher.
Full table: women 40+
| Women · age | 2.5th | 25th | 50th | 75th | 97.5th |
|---|---|---|---|---|---|
| 40–49 | 11 | 15 | 17 | 20 | 25 |
| 50–59 | 10 | 14 | 16 | 20 | 29 |
| 60–64 | — | 12 | — | 17 | — |
| 65–69 | — | 11 | — | 16 | — |
| 70–74 | — | 10 | — | 15 | — |
| 75–79 | — | 10 | — | 15 | — |
| 80–84 | — | 9 | — | 14 | — |
| 85–89 | — | 8 | — | 13 | — |
| 90–94 | — | 4 | — | 11 | — |
Values in reps at each published percentile. “—” = not published by the source (we don’t estimate it).
How to test 30-second chair stand
Standard 17-inch (43 cm) chair against a wall. Arms crossed on chest. Stand fully, sit fully, repeat for 30 seconds. Count full stands.
FAQ
What is a good 30-second chair stand for a 54-year-old woman?
Using Rev Med Chile, 2025 (30s sit-to-stand, ages 18–80), women aged 50–59 have a median of 16 reps. 20 reps or more is at or above the 75th percentile for your age and sex.
How does 30-second chair stand change after 54?
Population averages decline with age, so holding your number steady moves you up the percentiles over time.
Is this a medical test?
No. This is a population comparison for education and motivation, not a diagnosis. Consult your doctor before starting exercise or doing maximal-effort tests.
Related
- 30-second chair stand norms for women 50–59
- 30-second chair stand for a 54-year-old man
- VO2 max for a 54-year-old woman
- Grip strength for a 54-year-old woman
- 30-second chair stand at 52
- 30-second chair stand at 53
- 30-second chair stand at 55
- 30-second chair stand at 56
Not a diagnosis. Strong After 40 compares your numbers to published population norms for education and motivation only. It is not medical advice. Consult your doctor before starting a new exercise program or doing maximal-effort tests, especially if you have heart, joint, or other health conditions. Full disclaimer
- 30 Seconds Sit-to-Stand Test: Reference Values for the Chilean Population. Revista Médica de Chile. 2025;153(5):329–339. Table 2 (percentiles 2.5, 25, 50, 75, 97.5). doi:10.4067/s0034-98872025000500329. Sample: 499 adults (287 women, 212 men) from six Chilean centres.
- Rikli RE, Jones CJ. Functional fitness normative scores for community-residing older adults, ages 60–94. Journal of Aging and Physical Activity. 1999;7:162–181. Normal range (25th–75th percentile) as reproduced in the OARSI Recommended Performance-Based Tests manual (2013), p. 22. doi:10.1123/japa.7.2.162. Sample: 7,183 community-dwelling US adults aged 60–94 (267 sites, 21 states).