Getting Up Off the Floor Might Be the Most Important Strength Test You’re Not Thinking About
For many people, the ability to stand up from a chair or get off the floor doesn’t seem like something you train for. That is, until it becomes something you can't do easily anymore.
At Elevate Health & Performance, we see this all the time. And we've seen how simple, consistent training, even just a few days a week, can lead to dramatic improvements in strength, confidence, and independence.
Take Lois, for example. When Lois first started with us, she was nervous.
Getting down to the floor, and even more, getting back up, felt intimidating. She had always dreaded going to the gym, not just because of the exercises, but because of the culture and energy that made her feel out of place.
But Lois wasn’t looking to crush personal records or chase fitness trends.
She wanted to feel capable again.
A few months later, Lois now looks forward to her sessions. Not because they’re easy, but because they’ve given her something meaningful. Strength she can count on—confidence she can feel.
She now gets up and down off the ground 12 to 20 times every week during training. That simple practice has had a big impact. She moves through the rest of her life with more ease, less hesitation, and a lot more confidence in herself.
The Research: Why This Matters
Lower body strength—especially through the quads and hips—is one of the strongest predictors of long-term mobility, independence, and fall prevention as we age.
One widely cited study introduced the Sitting-Rising Test (SRT). It measured how easily participants could sit down on the floor and stand back up without using their hands or other support. The results were eye-opening: for every point lower on the test, there was a 21% increase in mortality risk, even after adjusting for age, body weight, and pre-existing conditions.
Here’s what the numbers showed:
Men and women with stronger knees were significantly less likely to develop serious mobility issues or slow walking speed, and they also had lower mortality risk.
Specifically, stronger individuals had up to 7 times better gait speeds and around 1.5 times lower risk of death compared to those below the strength thresholds.
The takeaway? Something as simple as being able to get down and back up from the floor can tell us a lot about overall strength, coordination, and health.
Additional research shows that maintaining leg strength, especially in the quadriceps, helps preserve walking speed, balance, and the ability to rise from a chair—key factors in preventing falls and maintaining independence later in life.
Why It Matters for You
Getting off the ground isn’t just a workout milestone. It’s a real-life skill that supports your ability to stay active, independent, and engaged in the things you enjoy—whether that’s gardening, playing with your grandkids, or simply moving through your day with more confidence.
Building this kind of strength doesn’t require complex routines or intense workouts. The most effective approach is often the simplest:
Strengthen the legs and hips (especially the quads, glutes, and hamstrings)
Build core control and balance
Practice getting up and down regularly
But knowing what to do is only part of the equation. Having a coach helps turn that knowledge into progress.
At Elevate, we meet you where you are. Whether you're new to training, working through pain, or just not sure how to begin, we help you build strength in a way that feels doable and rewarding.
Lois didn’t get stronger by doing more than she could handle. She got stronger by showing up, staying consistent, and trusting the process.
You don’t need to be fearless to start.
You just need to take the first step.
Want to feel more capable in your body?
We’d love to help. Whether you're working on confidence, mobility, or getting stronger for the long haul, we’re here when you’re ready.