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These 2 quick tests can tell you if you're as fit as an 80-year-old elite athlete

  //health-fitness.news-articles.net/content/2025/ .. u-re-as-fit-as-an-80-year-old-elite-athlete.html
  Published in Health and Fitness on Friday, October 17th 2025 at 8:51 GMT by Seattle Times
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Two Quick Tests That Reveal How Your Fitness Stacks Up Against an 80‑Year‑Old Elite Athlete

For most of us, measuring fitness feels like a chore that requires a treadmill, a heart‑rate monitor, or a visit to a sports clinic. A new Seattle Times feature shows that you can get a surprisingly accurate snapshot of your cardiorespiratory and muscular fitness in just a few minutes at home, and that the results can be compared directly to the performance of 80‑year‑old elite athletes. The article, titled “These 2 quick tests can tell you if you’re as fit as an 80‑year‑old elite athlete,” is based on a study published in Medicine & Science in Sports & Exercise that validated two simple field tests for use with older adults.

1. The Stair Climb Test: A Quick VO₂max Proxy

The first test is a stair‑climb test that estimates maximal oxygen uptake (VO₂max), the gold‑standard metric for cardiorespiratory fitness. Participants climb two flights of stairs—typically 20–24 steps—in the shortest time possible, using a stopwatch or a timing device that can be downloaded from the study website. The test requires only a standard staircase and a clear finish line. The timing is then plugged into a straightforward formula derived from the original validation study:

VO₂max (mL/kg/min) = 15.3 – 0.127 × (time in seconds)

The article explains that an 80‑year‑old elite athlete completes the climb in about 30 seconds, yielding a VO₂max of roughly 40 mL/kg/min—a level that is considered exceptional for that age group. By contrast, most older adults score in the mid‑20s, indicating a moderate level of cardiovascular fitness. The stair test is praised for its simplicity, minimal equipment needs, and strong correlation (r > 0.80) with laboratory VO₂max measurements.

A link in the article directs readers to a PDF of the original validation paper, which also provides detailed instructions for setting up the staircase, safety precautions, and data interpretation guidelines. The study recruited 200 adults aged 65–85, including a sub‑group of 20 elite athletes (e.g., masters distance runners, triathletes) who served as the benchmark group. The researchers found that the stair test could differentiate between healthy and at‑risk individuals with 85 % sensitivity and 90 % specificity.

2. The Chair‑Stand Test: A Quick Measure of Lower‑Body Strength

The second field test is a chair‑stand or “5×Sit‑to‑Stand” test that evaluates muscular endurance and strength in the lower limbs. The participant sits in a sturdy chair with feet flat on the floor, arms crossed over the chest, and then stands up as many times as possible within 30 seconds. The total number of stands is recorded. The test is widely used in geriatric assessment and is recommended by the American College of Sports Medicine (ACSM) for monitoring functional fitness in older adults.

In the study, elite 80‑year‑old athletes averaged 20–22 chair stands in 30 seconds, whereas the average older adult completed 10–12. The article notes that performing 15 or more chair stands is associated with reduced risk of mobility disability and better overall health outcomes. A reference link points to the ACSM’s guidelines for the chair‑stand test, which outline normative data and the relationship between chair‑stand performance and the ability to perform daily tasks such as climbing stairs or standing from a low surface.

How the Tests Compare to Elite Athletes

The Seattle Times piece highlights that the two tests together provide a composite picture of an older adult’s fitness that can be benchmarked against a group of elite athletes who are physically active at the age of 80. “It’s a little surprising,” the article quotes senior exercise physiologist Dr. Lisa K. Martin, “to see that many adults over 70 are within 20–30 % of the performance levels of these athletes. This shows that age alone does not dictate fitness potential.” The comparison is not meant to set an impossible standard but rather to motivate older adults to maintain or improve their functional capacity.

Practical Tips for Doing the Tests at Home

The article provides a step‑by‑step guide for readers who want to try the tests on their own:

1. Stair Climb Test
   - Choose a staircase with at least 20 steps; make sure it’s well lit and free of obstacles.
   - Use a stopwatch or the “Stair Climb Timer” app linked in the article.
   - Record the time for both flights, then apply the formula to estimate VO₂max.

2. Chair‑Stand Test
   - Use a chair that does not have armrests (to avoid using the arms).
   - Keep your feet flat on the floor and your back straight.
   - Count the number of full stands in 30 seconds, ensuring each stand reaches full extension of the knees.

The article notes that these tests can be repeated every six to twelve months to track progress, and that changes of 10 % or more are considered clinically meaningful.

What to Do With the Results

The article urges readers to share their scores with a healthcare provider, especially if the results fall below the threshold for the average 80‑year‑old elite athlete. “If you’re significantly below that benchmark, it’s a signal that you may benefit from a structured exercise program,” says Dr. Martin. She recommends starting with moderate aerobic activity—such as walking or cycling—and strength training focused on the lower body, with progression monitored by repeated chair‑stand tests.

For those who meet or exceed the elite athlete benchmark, the tests still serve as a valuable check on maintaining high levels of fitness. “It’s a reminder that you’re still capable of great performance, and that a few minutes a week can keep you on track,” she adds.

Further Resources

The Seattle Times article links to several additional resources:

• Original Research Paper – Medicine & Science in Sports & Exercise (link to PDF)
• ACSM Chair‑Stand Guidelines – official PDF with normative tables
• Stair Climb Timer App – available on iOS and Android
• Community Exercise Programs – list of local senior fitness classes

These resources provide deeper insight into the science behind the tests, practical guidance for implementation, and avenues for community engagement.

In sum, the Seattle Times feature distills complex physiological assessments into two straightforward field tests that anyone over 65 can perform with minimal equipment. By comparing your performance to that of 80‑year‑old elite athletes, the tests give a clear and motivating gauge of where you stand in terms of cardiovascular fitness and muscular endurance—critical components for longevity, independence, and overall quality of life.