The 2-Minute Chair Test
The same 30-second chair stand physical therapists use, with simple step-by-step pictures and a built-in timer.
Free 2-Minute Test for Adults 60+
After 60, Your Muscles Are Quietly Disappearing.
Sarcopenia, or age-related muscle loss, takes 3–8% of your muscle every decade after 30, and the loss speeds up after 60. It's common, it's gradual, and it's easy to miss. Find out in 2 minutes how your legs compare to others your age, then follow a simple 7-day plan made for your level.
- Weak legs
- Poor balance & falls
- Knee & joint stiffness
- Tingling hands & feet
- Low energy
Free · Takes 2 minutes
How Strong Are Your Legs for Your Age?
Take the 30-second chair test online and get your result instantly, plus a 7-day plan for your level.
Take the Free Test Now →Prefer a printable version? Get it by email
The 30-second chair test physical therapists use, a score chart for your age, and a gentle plan for your level.
Free
No credit card
2 min
To take the test
Zero
Equipment needed
What you get, free
Know Where You Stand. Then Get Stronger.
Your Score, Compared
See instantly whether your legs are below average, average or strong for your age, based on CDC and Senior Fitness Test norms.
A 7-Day Plan for Your Level
Six gentle, chair-supported moves with reps for your level. About 10–15 minutes, three days a week. No gym, no equipment.
Protein Breakfast Cheat Sheet
Most women over 60 eat less protein than recommended. Simple breakfast swaps that add 15–20 g of protein without cooking a big meal.
Why I started Nitro Wellness
Nigel Sterling
I'm not a doctor, and I'll never pretend to be one. I started Nitro Wellness after watching my own mom, my grandmother and my grandfather struggle with the health problems that so often come with getting older. Every week I turn trusted research from sources like the CDC and NIH into simple steps you can start at home, and I'll always tell you when it's time to talk to your own doctor.
- Plain English, large print, no jargon
- Safe, low-impact routines with a chair for support
- I'll always tell you when to talk to your doctor
Questions
Frequently Asked Questions
Is the test really free?
Yes. Take it online in about 2 minutes, then enter your first name and email to see your result and get your printable score chart and 7-day plan. There's no credit card and nothing to cancel. You'll also get occasional emails with tips and product recommendations (some are affiliate links). You can unsubscribe with one click at any time.
Is it too late to rebuild muscle in my 70s or 80s?
No. Studies of strength training in older adults, including people in their 80s and 90s, have shown real gains in muscle strength and walking ability. The key is starting gently and staying consistent.
I have bad knees and have never exercised. Can I do these routines?
The routines are built around a sturdy chair and move at your own pace, so they suit beginners and people with stiff joints. If you have a heart condition, recent surgery, or are unsure, check with your doctor before you begin.
What is sarcopenia?
Sarcopenia is the gradual loss of muscle mass, strength and function that comes with age. It is a major reason for weak legs, poor balance and falls, and resistance exercise plus enough protein are the best-supported ways to slow it down.
Do I need any equipment?
No gym and no equipment. A sturdy, armless chair is all you need to start.
Is this medical advice?
No. The guide is for general education only and isn't a substitute for advice from your own doctor. Always talk to a qualified professional about symptoms like numbness, sudden weakness or unexplained pain.
Ready to Feel Strong Again?
Take the free 2-minute test and start your 7-day plan today.