Our San Jose coaches at Method3 Fitness have a quick longevity check to share. It sounds simple… until you actually try it. It’s called the sitting-rising test. Here’s how it works: Stand in the middle of the floor. Cross your legs and lower yourself all the way down… Now, let’s score it: You start with 5 points for sitting down Subtract 1 point each time you use a hand, knee, or forearm 8–10 points: You’ve got a strong baseline — keep doing what you’re doing. 4–7 points: You’re getting up and down, but there’s real room to improve strength, balance, and mobility. 0–3 points: This is your sign to prioritize mobility and strength (and it’s very fixable). A study published in the European Journal of Preventive Cardiology found that people who scored highest were: About 6x less likely to die from cardiovascular issues About 4x less likely to die from any cause Same age… but VERY different outcomes. Because how well someone performs on the test doesn’t only depend on strength, but also muscle power, flexibility, balance, and body composition — all things that directly impact how people move and feel day-to-day. At Method3 Fitness, our San Jose personal trainers often use movement benchmarks like this to help clients better understand how strength, mobility, and balance work together for long-term health and independence. If your score wasn’t where you want it to be, that’s actually the best part. It can improve. These qualities are all trainable. Through personalized San Jose personal training, adults can improve mobility, build strength, and move more confidently without feeling overwhelmed or unsure where to start. Many people are surprised how quickly consistent training can improve everyday movement patterns like getting up from the floor, climbing stairs, carrying groceries, or simply feeling steadier and stronger overall. That’s exactly why our San Jose personal trainers focus on practical strength, mobility, and balance training that supports real life — not just workouts inside the gym. If you’d like help improving strength, mobility, balance, and overall confidence in movement, Method3 Fitness is here to support you every step of the way. Our experienced San Jose fitness trainers offer personalized training and nutrition coaching to help you achieve your goals. Call (408) 371-1212 today and discover how we can guide you on your fitness journey. Take the first step towards lasting results with Method3 Fitness! Make it a great day, If you found this blog useful, be sure to let us know and SHARE it on your favorite channel!
Without using your hands, knees, or any support.
Then stand back up the same way.
and 5 points for standing up (10 total)
Subtract 0.5 points for any wobble or loss of balanceWhat your score means:
The Method3 Fitness Team
Method3 Fitness is conveniently located in San Jose. Our team of personal fitness trainers serve clients in Los Gatos, Campbell, Willow Glen and other surrounding Bay Area cities.