How you get up from the floor is one of the simplest indicators of functional aging.

It’s based on the Sitting-Rising Test, which measures strength, mobility, balance, and your body’s reliance on compensation. Research shows the fewer support points you use, the “younger” your functional age tends to be.

Here’s what each version says about your body:

1. No hands, smooth rise (cross-legged or straight legs): High strength-to-bodyweight ratio, great hip mobility, and strong balance. Tracks with a younger functional age.

2. Both feet at the same time, no hands: Top tier. Requires excellent hip/ankle mobility, powerful leg drive, and elite motor control. Strong predictor of long-term mobility and lower biological age.

3. One knee down before standing: Moderate strength and mobility. Your body is beginning to use compensations — a sign to train single-leg strength, hip mobility, and core stability.

4. Using hands to push up: Common sign of reduced hip mobility, lower strength-to-weight ratio, or balance limitations. Each extra support point lowers SRT score and correlates with higher fall risk.

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