Self-tests

For education only, not medical advice. Your results stay in this browser on your device. The site itself collects nothing: no accounts, no tracking, and no results are sent anywhere.

Safety first. Stop any test immediately if you feel pain, dizziness, chest discomfort, unusual shortness of breath, or feel unsteady. Have a sturdy chair, counter, or another person nearby for balance tests. If you have heart or lung disease, recent surgery, joint replacement, a fall history, or any doubt about whether testing is safe for you, see your clinician first. Do not attempt a maximal exercise test without medical clearance. Before you start, set your own pain limit; stop if pain goes beyond it. If pain limits a test, record it: that is information, not failure.

If you are over 70, have fallen in the past year, or use a walking aid, have another adult beside you for the chair and balance tests.

About you

Your age is worked out on each test date from birth year and month, so it stays current at every retest. Saved only in this browser.

Birth year

Birth month

Sex

Your setup (keep it the same each quarter)

Chair seat height (cm)

Walking course length (m)

Dynamometer make / units

Usual time of day

Before testing today

Any help used today (cane, walker, chair arms, holding on)?

Pain right now (0–10)

Any reason not to test today?

Your answers are saved with each result. For each test, also say which help you used in that test's own questions.

Grip strength

Hand dynamometer (kg). Peer standing from Warden 2022 (dominant hand).

How to test yourself

Sit in a chair, feet flat, elbow bent 90° at your side, forearm supported, wrist straight.
Set the handle at the second-smallest position.
Squeeze as hard as you can for ~3 seconds with your dominant hand. Breathe out; don't hold your breath.
Same hand and handle position every time. Three trials with a short rest (about 30 s). Enter all three; the best is used for peer standing.

Protocol: the site owner's testing rules, matched to Warden et al. 2022 (the peer-norm study).

Trial 1 (kg)

Trial 2 (kg)

Trial 3 (kg)

Peer source:

30-second chair stand

Number of full stands in 30 s. Peer standing from Warden 2022 (ages 18–79).

How to test yourself

Use the same chair every time: sturdy, armless, about 45 cm (17.7 in) seat height (Warden used 45 cm), back against a wall, on a floor that does not slip. Wear shoes. Arms folded across your chest.
On "go", stand fully upright and sit back down as many times as you can in 30 s.
Have a helper (or a phone video) note the time at your 5th stand; enter that in the 5× sit-to-stand card below. Warden recorded both results from this one 30-second test, which means fewer rises.
Count each full stand. If you are more than halfway up at 30 s, count it.

Protocol: the site owner's testing rules, matched to Warden et al. 2022 (the peer-norm study).

Your result (stands)

Peer source:

5× sit-to-stand

Seconds to complete 5 stands (lower is better). Peer standing from Warden 2022.

How to test yourself

Taken from the same 30-second test above: the time when you complete the 5th stand. If doing it on its own:

Use the same chair every time: sturdy, armless, about 45 cm (17.7 in) seat height (Warden used 45 cm), back against a wall, on a floor that does not slip. Wear shoes. Arms folded across your chest.
Start the timer on "go"; stand fully and sit back down 5 times as fast as you safely can.
Stop the timer when you stand up fully for the 5th time (the end point Warden used).

Protocol: the site owner's testing rules, matched to Warden et al. 2022 (the peer-norm study).

Your result (seconds)

Peer source:

Usual gait speed (4 m)

Enter the seconds it takes to walk 4 m at your normal pace; converted to m/s. Peer standing from Bohannon 1997 (comfortable speed, ages 20–79).

How to test yourself

Mark a 4 m (13 ft 1 in) course with ~1–2 m extra at each end for speeding up and slowing down. Use the same course every time.
Walk at your normal, comfortable pace. If you use a walking aid, use it, and record it when you save; a walk with a cane is a different task.
Start timing when your first foot crosses the start line; stop when it crosses the 4 m line.
Three trials at your usual pace; enter all three (the fastest is used). Then one trial at your fastest safe pace, without running. The gap between the two is your walking reserve, read directly.

Caveat: Bohannon timed walking over 7.62 m; a 4 m course gives a broadly comparable but not identical speed.

Protocol: the site owner's testing rules, matched to Warden et al. 2022 (the peer-norm study).

Trial 1 (seconds for 4 m)

Trial 2 (seconds for 4 m)

Trial 3 (seconds for 4 m)

Fast walk, 1 trial (seconds for 4 m, optional)

Peer source:

Single-leg stance (eyes open)

Best of 3 trials, max 45 s. Peer comparison from Springer 2007.

How to test yourself

Stand barefoot within arm's reach of a counter.
Cross your arms over your chest and look at a spot on the wall at eye level.
Lift one foot so it is near, but not touching, the standing ankle. Start timing when it leaves the floor.
Stop when you uncross your arms or hold on (at the first wobble, hold on: that ends the trial), the lifted foot touches down, the standing foot shifts, or 45 s is reached.
Do 3 trials and enter all three; the best is used. If you held the counter, record that in the help question.

Protocol: the site owner's testing rules, matched to Springer 2007.

Trial 1 (seconds)

Trial 2 (seconds)

Trial 3 (seconds)

Peer source:

VO₂ max (estimate entry)

mL/kg/min. Peer standing from FRIEND treadmill CPX percentiles (ages 20–89).

How to test yourself

We do not ask you to do a maximal test at home. Enter a value you already have:

Best: a laboratory cardiopulmonary exercise test (CPX).
Otherwise: an estimate from a smartwatch or a validated field test. Use the same source each time.

FRIEND norms are from directly measured treadmill VO₂peak. Device/field estimates carry error, so treat results as approximate.

Your result (mL/kg/min)

Peer source:

Your reserve on each test is how far you are above a fixed, published line, in that test's own units. Peer standing is secondary: an approximate percentile from published decade-band norms (mean/SD, normal approximation; VO₂ uses the published percentile table). Peer norms are interpolated by age between the published decade bands, so peer standing changes smoothly; this is approximate (Warden's own centile workbook could not be downloaded and verified). Results done with help get no peer standing, because the norms are for unaided tests.