Muscle Reserve Check: Sarcopenia Self-Test

Step 1: Answer five functional questions

Each question has three answers. Choose the answer that best describes you.

1. Grip strength

How difficult is it for you to open a tight jar lid?

Not difficult Sometimes difficult Very difficult

2. Chair strength

How difficult is it for you to get out of a chair without using your hands?

Not difficult Sometimes difficult Very difficult

3. Stairs

How difficult is it for you to climb one flight of stairs?

Not difficult Sometimes difficult Very difficult / I never climb stairs

4. Walking reserve

Can you walk across a parking lot or large store without needing to stop?

Yes, easily Yes, but slowly No, I need to stop or use support

5. Falls

Have you fallen in the past year?

No Once More than once

Step 2: Look in the mirror

Bicep mirror check

When you look in the mirror, can you still see a defined bicep?

Yes, clearly Somewhat, but less than before No, my upper arms look soft or flat

This question is not scored. It is included because visible loss of upper-arm muscle can make muscle loss more obvious.

Step 3: Do the 30-second chair stand test

Use a firm, straight-backed chair. Sit near the front edge with your feet flat on the floor and your arms crossed over your chest. Count how many times you can stand fully and sit back down in 30 seconds without using your hands.

15 or more 8 to 14 7 or fewer

Learn more about muscle reserve

Read how muscle reserve contributes to lifespan and healthy aging, learn how inflammaging pathways can contribute to sarcopenia, or review the supporting research in the Sarcopenia, Frailty, and Loss of Physical Reserve section of the Evidence Library.

Your result

Answer the five scored questions to see your result.

Are your muscles aging prematurely?