The No Hands Challenge: What’s Your Sitting-Rising Test Score?

Can you sit on the floor and stand back up without using your hands? Learn what the sitting-rising test tells you about your health and longevity. 

It sounds simple—sit down on the floor and stand back up. But doing this without using your hands, knees, or anything else for support can be challenging. This simple test, called the sitting-rising test (SRT), can be a surprisingly useful snapshot of your health and longevity. 

What the sitting-rising test can tell you  

The SRT asks for many body systems to work together. In about 10 seconds, it tests your power, strength, balance, coordination, mobility, and heart. Research found that those who scored the highest on this test tended to live longer. They were 6 times less likely to die from heart problems and 4 times less likely to die from all causes.

How does the SRT indicate longevity? The ability to get up from the ground says a lot about your heart health and overall strength. These are key indicators of longevity. But keep in mind that these are not the only indicators. Longevity is influenced by many factors. The main takeaway is this: Staying fit helps you maintain your health and independence as you age.

Who should not try this test  

If you have joint pain, arthritis, dizziness, balance issues, or any concerns about your ability to perform this test safely, it’s best to skip it. And if you’re not sure, talk with your doctor first. 

How to perform the sitting-rising test

Set yourself up for success by clearing your space, using a soft surface like carpet or a mat, and keeping a sturdy chair within reach. You may also want a person nearby in case you need assistance. Move slowly and with control as you perform the SRT:

• In bare feet, stand on a flat, non-slippery surface.

• Lower yourself to a sitting position on the floor, trying not to use your hands, knees, or any other support.

• Stand back up, again trying not to use your hands, knees, or any other support.

If it helps, cross your arms over your chest so you’re less tempted to “catch” yourself with your hands. You can sit either cross-legged or with legs straight out, whichever is most comfortable for you.

How to score your sitting-rising test

You start with 10 points—5 points for sitting down and 5 points for standing up. Subtract a point each time you use a support, like putting your knee, forearm, or hand on the floor. If you wobble or lose balance at any point, subtract 0.5 points each time.

If you don’t score a perfect 10, don’t worry. This is simply a snapshot of where you are right now. Use it as your baseline and let it show you areas where you may want to improve. Then re-test every few weeks to track your improvement. Look for small wins, like needing one less hand for support.

How to improve your sitting-rising test score

If the SRT felt tough, you just found your focus areas. Think about what made it difficult for you. Did your legs feel weak? Did tight hips make it hard to sit on the floor? Did you wobble?

Improving your functional fitness will help improve your SRT. Functional exercises train muscles to work together, just as they do in daily life. Start with the basics that’ll make the biggest difference: lower-body and core strength, hip mobility, and balance.

To build your lower body and core strength, add squats, lunges, glute bridges, and planks to your workout routine. If tight hips made sitting uncomfortable, finish your workouts with a hip flexor stretch. And if balance was the sticking point, sprinkle some balance exercises in between strength sets or at the end of your session.

Don’t forget to support your overall health and fitness with heart-healthy habits. Aim for a balanced plate that includes plenty of fruits, veggies, and whole grains. And try to get at least 150 minutes of moderate-intensity activity each week—plus at least 2 days of strength training. These small, consistent steps add up.

The sitting-rising test isn’t about “passing” or “failing.” It’s a quick check-in that can inform your lifestyle. Try it today (if it’s safe for you) and jot down your score. Then give yourself 2 to 4 weeks of consistent strength, mobility, and balance training. Come back and re-test. If you can get down and up with a little more control or using one less hand, that’s real progress—and each small win adds up to a windfall for long-term health.

Thanks for reading this article!

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References

Araújo, C. G. S., de Souza E Silva, C. G., Myers, J., Laukkanen, J. A., Ramos, P. S., & Ricardo, D. R. (2025). Sitting-rising test scores predict natural and cardiovascular causes of deaths in middle-aged and older men and women. European Journal of Preventive Cardiology, Article zwaf325. Advance online publication. https://doi.org/10.1093/eurjpc/zwaf325

Brito, L. B., Ricardo, D. R., Araújo, D. S., Ramos, P. S., Myers, J., & Araújo, C. G. (2014). Ability to sit and rise from the floor as a predictor of all-cause mortality. European Journal of Preventive Cardiology, 21(7), 892–898. https://doi.org/10.1177/2047487312471759

Crouch, M. (2025, December 23). This 10-second fit test could predict how long you will live. AARP. https://www.aarp.org/health/healthy-living/10-second-sitting-rising-test-longevity/

Mayo Clinic. (2024, August 20). Balance exercises. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/balance-exercises/art-20546836

Salamon, M. (2025, October 1). What the sitting-rising test says about your health. Harvard Health Publishing, Harvard Medical School. https://www.health.harvard.edu/staying-healthy/what-the-sitting-rising-test-says-about-your-health

Solan, M. (2020, May 6). All rise now — just how fit are you? Harvard Health Publishing, Harvard Medical School. https://www.health.harvard.edu/blog/all-rise-now-just-how-fit-are-you-2020050619770

This article was written by Keleigh Somes, edited by Jason Nielsen, and clinically reviewed by Jaynie Bjornaraa PhD, MPH, PT, ATC, LAT, CSCS, CSPS, on May 11, 2026.