Long on Meds

Muscle Reserve Check

Are your muscles aging prematurely?

Muscle loss is one of the clearest ways premature aging shows up in real life. This short self-test helps you see whether your current muscle reserve appears strong, borderline, or reduced.

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?

2. Chair strength

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

3. Stairs

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

4. Walking reserve

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

5. Falls

Have you fallen in the past year?

Step 2: Look in the mirror

Bicep mirror check

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

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.

Why these tests are included

The five-question SARC-F questionnaire is a validated screening tool for sarcopenia risk. The 30-second chair stand test is also a validated functional measure of lower-body strength and performance in older adults. These are screening tools, not a diagnosis, but they are widely used because they are simple, practical, and clinically meaningful.

References:SARC-F validationยทCDC 30-second chair stand

Your result

Answer the five scored questions to see your result.