Our free 10-minute longevity test: 5 at-home tests, scored for your age
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Our free longevity test is live: five at-home tests that take about 10 minutes and need no equipment. It scores your leg strength, balance, upper body strength, your ability to get up off the floor and your cardio fitness, compares you with people of your age and sex, and gives you a score out of 100 that you can share. Take the longevity test.
What are the five tests?
| Test | What you do | How long |
|---|---|---|
| Chair stand | Stand up from a chair and sit back down as many times as you can in 30 seconds, arms crossed | 1 minute |
| One-leg balance | Stand on one leg, hands on hips, for up to 60 seconds. Best of two tries | 2 minutes |
| Push-ups | As many as you can with good form. Full, from your knees, or against a wall or worktop | 2 minutes |
| Sitting-rising test | Sit down on the floor and stand back up, using as little support as you can | 1 minute |
| Cardio fitness | Count your resting pulse for 30 seconds, or enter the VO2 max from your sports watch | 6 minutes, mostly sitting still |
The page has a built-in timer and stopwatch, so you only need your phone. If a test does not feel safe, skip it: your score uses the tests you complete.
Why I picked these five tests
I wanted tests that anyone can do in a living room, and that have published research behind them. Each one has been linked to how long people live, or has reference values I could check by age and sex.
- One-leg balance. In a Brazilian study of 1,702 people aged 51 to 75, 1 in 5 could not stand on one leg for 10 seconds. Over the next 7 years, they were more likely to die than people who could (Araújo and colleagues, British Journal of Sports Medicine, 2022).
- Sitting-rising test. The same research group followed 4,282 adults aged 46 to 75 for about 12 years. Death rates rose steadily as scores fell, from 3.7% in people who scored a perfect 10 to 42.1% in people who scored 4 or under (Araújo and colleagues, European Journal of Preventive Cardiology, 2026).
- Push-ups. In 1,104 male firefighters in the US, those who could do more than 40 push-ups had far fewer heart and circulation problems over 10 years than those who managed fewer than 10 (Yang and colleagues, JAMA Network Open, 2019).
- Chair stand. Your count is compared with 2025 reference values for adults aged 18 to 80, by age and sex (Rodríguez-Castro and colleagues, Colombia Médica).
- Cardio fitness. Your VO2 max is compared with 3,816 healthy adults in Norway's HUNT study (Loe and colleagues, PLoS One, 2013).
These studies show links, not cause and effect. Someone who can get up off the floor without using their hands is usually fitter in lots of other ways too. That is exactly why the tests are useful as a quick check.
What you get at the end
- A longevity score out of 100, and a score for each test.
- Where you rank against people your age. For example, "Better than 64% of women your age" for leg strength.
- Your three focus priorities: your lowest-scoring tests, each with a simple routine to improve it.
- A chart of your scores over time, saved on your phone or computer. Nothing is sent to us.
- A share card with your score, made for Instagram stories and WhatsApp.
How the scoring is fair to people who can't do a push-up
You can choose knee push-ups or push-ups against a wall or kitchen worktop. They count for less than full push-ups, but they still count. The push-up study only included men, so for women the bands are halved, which is a common rule of thumb. Your results page also shows how to work up from wall push-ups to full ones.
The cardio estimate from your pulse is a rough guide, usually within about 5 points of a lab test. If your watch gives you a VO2 max, use that instead.
Challenge someone to beat your score
When you share your result, the link shows your score to whoever opens it, with an invitation to beat it. Send it to the person you always argue with about who is fitter. Then retest in a month or two and watch your chart.
If you have recent blood test results, try our biological age calculator as well. It estimates your biological age from nine routine blood markers, and you can share that result too.
Is this a medical test?
No. It is a quick, research-based check for your own interest and progress. If you have a heart condition, joint problems, are pregnant, or anything hurts during a test, stop and speak to your GP before you start a new exercise routine.