The Wall Sit Test After 60: How Longer Means Higher Levels

Here’s what your wall sit time says about your overall fitness.

One of the most important things to do in the gym as you age is to build up your overall strength. The reason is very simple: You naturally losing muscle and bone density every year shortly after hitting 30. Sarcopenia and osteoporosis can progress and accelerate differently for everyone based on diet, lifestyle and genetics.

The good news is that you can take steps to offset these frustrating age-related problems. If you’ve been working on building leg strength, there’s a great way to gauge where you’re at. We with Ruben Chen, MDBoard Certified Sports Medicine Physician, Longevity Expert and Chief Medical Advisor Sunrider Internationaland I understood that if you can wall sitting for this long time after 60 years, your leg strength is considered “super steps”.

What you keep on your wall tells about your fitness

The ideal time to sit on a wall depends largely on your fitness level, gender, and even the source you get your fitness information from. That said, Chen notes that an average wall sit can last anywhere from 20 to 40 seconds, while holding for more than 40 seconds means you’re strong when standing against your gym peers.

Now, if you can complete an exercise with proper form for 90 seconds or more, you are in “top” status. According to Chen, falling into this category means you have muscle strength, functional mobility and independence.

If you can only sit on the wall for 20 to 30 seconds, there is room for improvement, as this generally means mid-leg strength.

How to wall seats

Here’s exactly how to sit on the wall:

1. Stand tall, with your back pressed against the wall, arms stretched forward.
2. Slowly slide down the wall until your knees are bent at a 90-degree angle, as if you were sitting on a bench.
3. Hold the position for the prescribed amount.

Why wall squats are effective for increasing leg strength

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This bodyweight exercise may sound simple, but it gives your hamstrings, hamstrings, quads, calves, and core stabilizers an incredible workout. (Seriously – you’ll actually feel the burn after holding it!) Your lower body muscles work together as you hold the position and resist gravity.

Training these muscles is especially important as you age because they help you perform everyday tasks like climbing stairs, getting up and down from the floor, and even walking. Strengthening them can also support better balance and prevent falls, helping you lead your life confidently and independently as you get older.

Alexa Mellardo