Can you complete these 4 moves in 60? The trainer says that this reveals your true preparation.
Turning 60 doesn’t automatically mean moving slower than a 50-year-old. I have trained many adults in their 60s and 70s who outperform younger clients because they keep your balancestrength, endurance and coordination. The body responds significantly to constant movement, regardless of age. That’s why I care more about what someone can do than their birth certificate number.
Instead of focusing on isolated muscles or gym records, I like to exercise functional posture exercises to measure overall ability. They challenge the same abilities you rely on every day, including getting up from a chair, climbing stairs, carrying groceries, and regaining your balance after a fall. When someone performs these movements with confidence and control, it tells me that their body is working as a coordinated system, not a collection of individual muscles. These qualities are often more important than raw power.
I’ve used these four assessments with hundreds of adults over 60, and they provide an excellent picture of global fitness. Don’t worry if one movement is more difficult than the other. The goal is not perfection. The goal is to identify your strengths while uncovering areas where a little focused training can make everyday life even easier.
Sitting down
Every time you stand up from a chair, your legs, feet, and core work together to lift your body against gravity. This is why the sit-to-stand remains one of my favorite functional fitness assessments. It closely mirrors everyday life while revealing lower body strength, muscle endurance and movement efficiency. Clients who do well on this test almost always walk with more confidence, climb stairs more comfortably, and maintain better independence. This is one of the simplest ways to determine the age of your lower body.
How to do it
- Sit in front of a sturdy chair.
- Cross your arms over your chest.
- Completely standing.
- Sit back with control.
- Continue for 30 seconds.
- Calculate your total repetitions.
March standing
Walking may seem simple, but each step requires strength, balance, coordination and cardiovascular endurance. Standing marching challenges each of these qualities while keeping your core and legs consistently strong. I often use this assessment because it is very similar to the movement patterns people use in everyday life. Clients who do it with ease tend to demonstrate functional stability and excellent body control. Maintaining posture during the test is just as important as when it ends.
How to do it
- Stand tall.
- Raise one knee to about hip height.
- Lower it with control.
- Change legs constantly.
- Keep your chest straight.
- Continue for one full minute.
Side step
Most people spend very little time moving sideways, although side-to-side strength plays a big role in preventing falls. This assessment measures strength, balance, agility and coordination all at once. I love using it because it challenges the muscles that often weaken with age and exposes stability issues that can be hidden in the stride. Customers who move smoothly from side to side usually feel like they are navigating crowded spaces or rough terrain. Strong lateral movement often separates highly active adults from their peers.
How to do it
- Stand with your feet together.
- Step right.
- Insert your other foot.
- Step left.
- Continue in alternate directions.
- Do this continuously for 45 seconds.
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One foot access
I like to end with a move that combines balance, hip strength, flexibility and coordination into one challenge. Standing on one leg while reaching forward asks your body to stabilize simultaneously through the ankle, knee, hip, and core. Unlike a simple one-legged balance test, the extended reach introduces a movement that better reflects real-life situations. Clients who confidently perform this exercise almost always demonstrate exceptional functional fitness. This is one of the clear signs that the whole body is working effectively together.
How to do it
- Stand in front of a sturdy chair.
- Put your weight on one leg.
- Extend both arms slightly forward while the dumbbells are at the sides.
- Back to standing.
- Do 8 controlled repetitions.
- Repeat on the opposite leg.
Tyler Reid, BSc, CPT
Tyler Reid is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
