Pilates Fitness Friday: The 30-Second Sit-to-Stand Challenge

An hourglass on a chair symbolises time passing — test your functional age today.

This week’s Pilates Fitness Friday is a bit different. It’s interactive, it’s functional, and it’s a test. A big thank you to Lucy Purrier for the inspiration.

We’re focusing on the 30 second sit to stand test, a brilliant, simple way to assess your lower body strength, endurance, and balance , all essential components of Pilates and everyday movement.

Pilates Teachers: What Is the Sit to Stand Test?

It’s easy to do:

1. Use a sturdy, armless chair

2. Sit tall, feet flat, arms crossed over your chest

3. Set a timer for 30 seconds

4. Stand up and sit back down as many times as possible without using your hands

5. Record your number

This test links closely with how well you move in life. It gives insight into your functional fitness which leads us to today’s key concept…

Biological Age vs Functional Age

Your biological age is how old you are in yearsYour functional age is how well your body actually functions. Two people both aged 50 could have vastly different functional capacities. One might move like someone in their 30s while the other might feel closer to 70.

Pilates is all about improving your functional age working on control, balance, coordination, and strength to keep you moving well no matter your birth year.

The sit to stand test offers a way to gauge that. Here’s a quick chart combining the average performance and how it might reflect your functional age:

Biological Age	Sit to Stand Result	Functional Age Indicator
30–39	20+	Same or younger
	15–19	On track
	<15	Functionally older
40–49	18+	Same or younger
	13–17	On track
	<13	Functionally older
50–59	17+	Same or younger
	12–16	On track
	<12	Functionally older
60+	15+	Same or younger
	10–14	On track
	<10	Functionally older

Note: these ranges are general and may vary based on individual factors like injury, illness, or training history.

Take the Challenge

Try it. Time yourself for 30 seconds and see how many full, controlled sit to stands you can do.

Then join us on Facebook MK Pilates Clubhouse (and share your result and maybe your age if you’re brave enough. Let’s start a community conversation about movement, functional fitness, and how Pilates keeps us young from the inside out.

Let’s see how your functional age stacks up to your biological age.

Ready Set the timer and go