LIVE WELL, REPEAT

Muscle Health Snapshot

Four research-backed tests. Ten minutes. A clear picture of where your strength, power, and muscle stand today.

I am not a doctor. This is coaching and education, not medical advice. Always check with your doctor before starting, especially if you have a health condition. This snapshot is an educational self-screen — it does not diagnose any condition.

About you

Age

Sex

1Sitting-Rising Test

A 30-second floor test. In published research on adults 46–75, the lowest scorers had a 3.84× higher mortality risk than the highest scorers. Most people have never had it measured.

How to do it: Stand barefoot on a non-slip surface with clear space. Cross-legged, lower yourself to a seated position on the floor, then stand back up — using as little support as possible. A "support" is any hand, forearm, knee, or side of the leg touching the floor, or a hand pushing on your own knee. Skip this test if you have a joint injury, balance disorder, or any concern about getting down to the floor safely.

Supports used sitting down Lost balance / wobbled on the way down

Supports used standing up Lost balance / wobbled on the way up

Skip this test

230-Second Sit-to-Stand

Counts how many times you can stand fully from a chair in 30 seconds. It reflects leg strength and power — the capacity that declines fastest with age, often years before anything shows on a scale.

How to do it: Use a sturdy chair (about 17" seat height) against a wall. Arms crossed over your chest. On a 30-second timer, stand fully and sit back down as many times as you can. Count full stands only.

Full stands in 30 seconds Skip this test

3Grip Strength (optional — needs a dynamometer)

Grip strength is one of the most studied single markers of overall strength and long-term health. The EWGSOP2 consensus flags low grip below 27 kg for men and 16 kg for women.

Best grip reading (either hand)

No dynamometer? Leave blank — the snapshot still works. A basic unit costs $30–100 and is worth owning for monthly re-tests.

4Calf Circumference

The cheapest muscle-mass proxy there is — a tape measure. The EWGSOP2 consensus uses below 31 cm as a practical low-muscle screen; some published protocols flag risk below 34.5 cm.

How to do it: Seated, knee at 90°, bare calf. Measure around the widest part of your calf. Take the larger of the two sides.

Widest calf measurement Skip this test

Turn your numbers into a 90-day plan

The Muscle Strength Audit is a 30–45 minute call: we run your tests together, read your DEXA or labs in plain language if you have them, and set a personalized 90-day target with your Week 1 plan.

Book the $97 Muscle Strength Audit Or join the free Live Well, Repeat community