How to do the home tests

These three tests help you see how your strength changes over the challenge. They aren’t part of your Longevity Score, so the most important thing is to do them the same way at baseline and retest. Warm up for a few minutes first, and skip any test that causes pain.

30-second sit-to-stand

You’ll need: a sturdy chair without arms (seat about 43 cm high), placed against a wall, and a timer.

1. Sit in the middle of the chair with your feet flat on the floor and your back straight.
2. Cross your arms over your chest, with each hand on the opposite shoulder.
3. On “go”, stand up fully, then sit back down fully.
4. Repeat as many times as you can in 30 seconds.
5. Count every full stand. If you’re more than halfway up when the time ends, count it.
6. If you need your arms to stand, stop – the test is over.

Method from the US Centers for Disease Control and Prevention’s STEADI programme, based on Rikli and Jones (1999).

Push-ups

Choose the position you’ll use at retest too: on your toes (standard) or on your knees (modified).

1. Hands shoulder-width apart, arms straight, body in a straight line from head to heels (or knees).
2. Lower yourself until your chin touches the floor, without your stomach touching it.
3. Push back up to straight arms. That’s one rep.
4. Keep going without resting.
5. Stop when you can’t keep good form for two reps in a row. Record the number of good reps and your position.

Method based on the American College of Sports Medicine’s Guidelines for Exercise Testing and Prescription.

Dead hang (optional)

There’s no standard research protocol for the dead hang, so this is The Proof’s method. It’s a fun measure of grip and shoulder endurance – just keep it consistent.

1. Grip a pull-up bar overhand, hands shoulder-width apart.
2. Lift your feet off the floor and hang with your arms straight and shoulders engaged.
3. Start the timer when your feet leave the floor and stop it when you let go or your feet touch down.
4. Do one attempt and record your time in seconds.

Skip the dead hang if you have a shoulder injury or pain.

References

1. Centers for Disease Control and Prevention. STEADI – Assessment: 30-Second Chair Stand. cdc.gov/steadi
2. Rikli RE, Jones CJ. Functional fitness normative scores for community-residing older adults, ages 60–94. J Aging Phys Act. 1999;7(2):162–181.
3. American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. Wolters Kluwer.