Start Free  /  The Ageless Baseline · A free 10-minute self-test

Five numbers. Ten minutes. Know where you stand.

A kitchen chair, a tape measure and yesterday’s breakfast. Five simple numbers about your strength, balance and fuel... and one first move for every number below Strong.

This is education, not a medical test. Keep the chair against a wall and a counter within reach, and skip any test your doctor has limited.

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Free · 10 minutes · Your results on screen
Step 1 of 5
Number one · Leg strength

Chair stands in 30 seconds

Set a knee-height chair against a wall. Sit in the middle, feet flat, arms crossed over your chest. On go, stand all the way up and sit all the way back down, as many times as you can in 30 seconds. Count every full stand.

What is the Ageless Baseline?

The Ageless Baseline is a free 10-minute self-test from strength trainer Kim Fisher for women over 50. At home, you measure five numbers: 30-second chair stands, seconds on one leg, waist to height, grams of protein at breakfast, and strength sessions in a week. Each lands as Strong, Building or Starting point, with one first move for every number below Strong.

Questions

Is this a medical test?

No. It's education, a way to see where you stand today. Keep the chair against a wall and a counter within reach, and skip any test your doctor has limited.

Where do the numbers come from?

The chair stand averages come from the CDC's 30-second chair stand test for older adults. Waist to height under 0.5 is a widely used health guide. The balance, protein and strength targets are the ones I coach with.

When do I retake it?

Every four weeks is a good rhythm. Same chair, same wall, same tape, so you can see what moved.

Is there a total score?

No total score and no body age. Each number stands on its own, as Strong, Building or Starting point, with one first move for every number below Strong.

Start with the recipes. Then let’s look at your numbers together.

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