When it comes to understanding how healthy we are, and even how long we might live, a cardiac stress test is often seen as the gold standard. It measures endurance and heart health in a clinical setting.

But what if you could predict your longevity quickly, easily, and without leaving home?

A doctor in Brazil developed a fascinating tool called the Sitting-Rising Test (SRT), a simple, research-backed way to assess your overall strength, balance, and mobility.

Studies suggest that your ability to sit down and stand up from the floor without using your hands can actually be a strong predictor of long-term health and life expectancy.

The smoother and more controlled your movement, the higher your score,reflecting better balance, stability, and muscular coordination.

Start Position: Sit cross-legged on the floor.
The Stand-Up Motion: From that seated position, rise to standing without using your hands or knees for support. Engage your core and drive through your legs to maintain balance.
The Sit-Down Motion: Lower yourself back to a seated position slowly and with control, again avoiding any extra points of contact.

You start with 10 points total, 5 for sitting and 5 for standing.

• Subtract 1 point each time you need a hand, knee, forearm, or side of your leg for support.
• Even lightly bracing with your hand on your knee subtracts a point.

The closer you are to 10, the better your functional strength and balance.

Here’s a video breakdown as well of the Sit-Stand Test

Don’t get discouraged. It’s not about perfection, it’s about progress.

At our personal training studio in Boston, we often use variations of this test to assess mobility and strength during client evaluations. It gives us a simple, powerful snapshot of how your body moves, and where your training should focus to improve daily function and longevity.

If you’re just getting started, try modifying the movement:

✅ Use a chair or wall for light support.

✅ As your strength improves, use less assistance , fingertips, then one finger, then none.

✅ Retest every few weeks to measure your progress.

These small steps add up to major improvements in coordination, mobility, and control.

Improving your performance on this test has real-world payoffs, better mobility, fewer falls, and more independence as you age.

The strength and balance required for the SRT translate directly into how easily you move through daily life. Building those capabilities through targeted personal training in Boston helps you stay active, confident, and capable for years to come.

If you have knee or hip issues, please don’t try this alone. Work with a professional who can guide you safely. Our personal trainers in Boston regularly help clients strengthen mobility safely and effectively through customized one-on-one sessions.