1. One-Leg Balance Test (Stability)

How to Perform:

• Stand barefoot, arms at sides.

• Lift one foot 2 inches off the ground.

• Time how long you can balance (max 30 seconds).

• Repeat both sides.

Click here for an Example Video

Scoring:

• 20–30 sec = Excellent

• 10–19 sec = Average

• <10 sec = Needs improvement

2. 30-Second Chair Stand Test (Lower Body Strength & Power)

How to Perform:

• Sit in a chair with arms crossed.

• Stand up fully and sit back down as many times as possible in 30 seconds.

Click here for an Example Video

Scoring:

• ≥14 reps = Excellent

• 8–13 reps = Average

• <8 reps = Needs improvement

3. Grip Strength Hold (Functional Strength & Longevity Marker)

Equipment Options (~20 lbs):

• 20 lb dumbbell or kettlebell

• 5-gallon bucket filled with ~2.5 gallons of water (~20 lbs)

• Backpack loaded with ~20 lbs of books or water bottles

How to Perform:

• Hold one item in one hand at your side, arm straight, without resting against your body.

• Time how long you can hold before grip gives out.

• Repeat with the other hand.

Scoring:

• ≥60 sec = Excellent

• 30–59 sec = Average

• <30 sec = Needs improvement

4. Floor Rise Test (Mobility & Independence)

How to Perform:

• Sit cross-legged on the floor.

• Stand up without using hands/knees if possible.

• Score starts at 10 points. Subtract 1 point for each support used (hand, knee, forearm, side of leg).

Click here for an Example Video

Scoring:

• 8–10 points = Excellent

• 6–7 points = Average

• ≤5 points = Needs improvement

5. Stair Climb Test (Cardiorespiratory Endurance / VO₂ Max)

How to Perform:

• Climb as many continuous flights of stairs as possible without stopping.

• One flight = ~10–12 steps.

Scoring:

• 5+ flights = Excellent

• 3–4 flights = Average

• 1–2 flights = Needs improvement