Functional Age Calculator

Three simple movement tests — sit-to-rise, push-up capacity, and grip endurance — combined into a single functional age estimate.
How to run the tests

Sit-Rising Test (SRT)

  1. Stand barefoot on a flat, non-slippery floor with open space around you.
  2. Cross one leg in front of the other, then lower all the way down to sitting cross-legged on the floor, without using your hands, knees, or forearms for support.
  3. Reverse it: stand back up the same way, again without touching down or losing balance.
  4. Score: start at 10, subtract 0.5 for each hand/knee/forearm touch (down or up), subtract 0.5 for any wobble or loss of balance.

Push-ups

  1. Get into a standard push-up position — hands under shoulders, body in a straight line from head to heels (knees down is fine if needed — just note it).
  2. Lower your chest toward the floor until your elbows hit about 90 degrees, then press back up to full arm extension. That's one rep.
  3. Keep going at a steady pace, full range each time, until you can't complete another rep with good form.
  4. Count the total number of good reps. Stopping to rest or breaking form ends the test.

Dead-hang

  1. Find a pull-up bar or sturdy overhead bar you can hang from with straight arms.
  2. Grip the bar with both hands, step or jump up so your feet are off the ground, and let your arms fully extend — just hang, no pulling up.
  3. Start a timer the moment your feet leave the ground.
  4. Hang as long as you can hold on, and stop the timer the instant you let go or your grip fails.
40.0
FUNCTIONAL AGE
5.0 yrs younger
8.0
Subtract 0.5 from 10 per touch or loss of balance.
20
Full range of motion, to failure, no rest.
35
Hang arms extended to failure.
Sit-Rising
Push-ups
Grip Hang