If you can do this many step-ups after 60, your leg strength is better than 50% of the population

A man doing step ups.

The step-up is a powerhouse move that mimics one of the most basic movements most of us do every single day — climbing stairs and walking up hill. Unlike squats, the step-up is a single-leg exercise that forces you to lift each leg independently. Because of this, it can help identify any strength gaps between your left and right sides, helping you work on your weaker side to prevent injuries.

The exercise is also a fantastic one for activating your glutes and the muscle on the inside of your knee, which ensures your kneecap tracks correctly. Strengthening these muscles can help protect your knees from injuries and reduce your risk of knee pain. You’ll also be working on your core and overall balance and stability.

What is the test?

The Senior Fitness Test Kit aims to help seniors assess their fitness and identify where they might need to improve to boost their longevity. The test assesses your overall fitness and involves common activities such as standing up from a chair, walking, lifting, bending, and stretching.

One of the tests is the step-up. You won’t actually be stepping up on a block, but you’ll be marching on the spot, lifting one knee, then the other. All you’ll need is a stopwatch and the brain power to count as you march. The test lasts for two minutes, so you might want to enlist the help of someone else to count as you go.

(Image credit: Shutterstock)

For the test, you’ll need to stand next to a wall and make a mark in line with your hip. This is the level you’ll need to lift your hip to as you march. From here, set a timer for two minutes, engage your core, thinking about sucking your belly button into your spine, and balance on one leg as you lift the knee of the other leg up to reach the line you made on the wall, keeping a 90-degree bend in your knee. Hold onto a chair or wall for support.

Only count the number of reps on the right leg. Complete as many reps as you can in the two minutes.

Men's results

Age	Below average	Average	Above average
60-64	Less than 87	87-115	More than 115
65-69	Less than 86	86-116	More than 116
70-74	Less than 80	80-110	More than 110
75-79	Less than 73	73-109	More than 109
80-84	Less than 71	71-103	More than 103
85-89	Less than 59	59-91	More than 91
90-94	Less than 52	52-86	More than 86

Women's results

Age	Below average	Average	Above average
60-64	Less than 75	75-107	More than 107
65-69	Less than 73	73-107	More than 107
70-74	Less than 68	68-101	More than 101
75-79	Less than 68	68-100	More than 100
80-84	Less than 60	60-91	More than 91
85-89	Less than 55	55-85	More than 85
90-94	Less than 44	44-72	More than 72

If you’re not quite where you want to be, it’s time to work on your lower body strength. As well as practicing the marches, add bodyweight squats and lunges to your strength training routine a few times a week. Over time, increase the number of reps you do, or add a set of the best adjustable dumbbells to increase the resistance on your lower body.

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