Annual Longevity & Function Fitness Check

At the studio, we believe longevity isn't just about living longer, it's about remaining capable while you do it.


we use our annual longevity tests as one piece of the bigger picture:


how well is your body functioning today - & are you building the physical capacity you'll need for the decades ahead?


as we age, maintaining muscle strength & power becomes increasingly important for preserving mobility & independence


but there's no "expiration date"


your longevity starts with your function


move well.

build strength.

protect mobility.

train your balance.

maintain muscle.

keep doing the things you love.


test. train. retest

Take Your baseline today.



30-Second Sit-Stand Test

Grip Test

Single-Leg Balance (eyes open)

Walking Speed over 4-10 meters

VO2max estimate (or 6 minute walk test)

Waist-to-Height Ratio

Resting Heart Rate & Heart Rate Recovery


Then retest every 8-12 weeks & track your progress




your number today's not your destiny, it's your starting point!



30-second chair stand test (30cst)

How strong are you for your age?

Your ability to stand up, sit down, balance, & move with control may tell us more about healthy aging than the number on the scale


The 30-second Sit-to-Stand test is a simple research supported functional fitness assessment


one of the strongest & most validated functional longevity tests.


why this test matters:

The 30-second sit-to-stand test reflects several systems simultaneously:

  • leg strength
  • muscle power
  • balance
  • bone-loading capacity
  • cardiovascular reserve
  • nervous system function
  • overall biological resilience


think about the movements you perform everyday:

  • getting out of bed
  • standing from a toilet
  • getting out of a car
  • climbing stairs
  • picking something up
  • recovering your balance
  • getting up after a fall

using a standard- height chair:

  1. sit with your feet approximately hip-width apart.
  2. cross your arms over your chest.
  3. stand completely upright.
  4. returns to a fully seated position.
  5. repeat as many controlled repetitions as possible in 30 seconds
  6. Count only repetitions completes with proper form


your goal isn't to simply get a higher number...


Your goal is to improve your strength, control, stability, balance, & movement quality over time.




how do you compare?

Age Excellent Good Needs Attention
20-29 28-35+ 24-27 <24
30-39 26-33 22-25 <22
40-49 24-30 20-23 <20
50-59 21-27 17-20 <17
60-69 18-24 14-17 <14
70-79 15-21 12-14 <12
80+ 12-18 10-11 <10

these are simplified reference ranges intended for general fitness education, not medical diagnosis. normative values vary according to sex, height, health status, chair height, testing protocol, & population studied

grip test

single-leg balance (eyes open)

walking speed over 4-10 meters