Can You Stand Up Without Using Your Hands? The Sitting-Rising Test for Longevity

When we think about fitness, we often visualize heavy weights or long-distance running. I can deadlift 450 pounds while weighing only 160—which makes me objectively “strong.” However, I quickly learned that raw power isn’t the only metric that matters for a long, healthy life.

There is a simple, yet surprisingly difficult, physical assessment that predicts longevity better than many fancy lab tests: The Sitting-Rising Test (SRT).

What Is the Sitting-Rising Test (SRT)?

The Sitting-Rising Test is a non-aerobic assessment used to evaluate a person’s functional movement. Unlike a bench press or a 5K run, the SRT doesn’t require speed or special equipment. It simply requires you to lower yourself to the floor into a cross-legged seated position and then stand back up.

While it sounds easy, the movement demands a “full complement” of physical attributes:

Muscular Strength: To control your descent and push back up.
Flexibility & Mobility: Specifically in the hips, knees, and ankles.
Balance: To maintain your center of gravity throughout the transition.
Body Control: The neurological coordination to move fluidly.

Why the SRT Is a Powerful Predictor of Longevity

You might wonder, “How does sitting on the floor predict how long I’ll live?”

A famous study published in the European Journal of Preventive Cardiology found a strong correlation between SRT scores and mortality rates. The logic is simple: as we age, we lose the functional mobility required for daily tasks. The inability to get off the floor is often a precursor to falls, frailty, and a sedentary lifestyle—all of which are major risk factors for a shorter lifespan.

By testing your SRT score, you aren’t just checking your muscles; you are checking your functional age.

How to Perform the Test (and Score Yourself)

You start with a perfect score of 10 points (5 for sitting down, 5 for standing up). The goal is to complete the movement without using any external support.

The Rules:

Wear comfortable clothes and stand barefoot on a non-slip floor.
Cross your legs and lower yourself to a seated position.
Stand back up from that cross-legged position.

The Scoring System:

For every time you use a hand, arm, knee, or the side of your leg for support, subtract 1 point. If you lose your balance momentarily, subtract 0.5 points.

8 to 10 points: Excellent. You have great functional mobility.
3.5 to 7.5 points: Fair. There are some gaps in your flexibility or strength.
0 to 3 points: Warning. You may be at a higher risk for falls or age-related mobility issues.

Strength Alone Isn’t Enough

As someone who can deadlift nearly three times my body weight, I can tell you firsthand: strength is only one piece of the puzzle. If your muscles are “locked up” and your joints lack the necessary range of motion, that 450-pound deadlift won’t help you get off the floor gracefully. To improve your longevity, you must balance your strength training with mobility work and balance exercises.

Tips to Improve Your Score:

Practice “Ground Living”: Spend more time sitting on the floor while watching TV or reading.
Hip Mobility: Incorporate 90/90 hip stretches and deep squats into your routine.
Core Stability: A strong core helps maintain balance during the “rising” phase.

Final Thoughts

The Sitting-Rising Test is a wake-up call for many. It’s a straightforward reminder that fitness is more than just how much you can lift or how fast you can run—it’s about how well you move through the world.

How did you score? If you didn’t get a 10 today, don’t worry. The SRT isn’t just a test; it’s a movement pattern you can practice to improve your health and independence for years to come.