Women hear plenty about walking. I’m more interested in whether your legs will still get you off the toilet at 80.

This week: one five-rep chair test you can do at home, what to notice, and what to do if it’s harder than expected.

Try it: Use a regular chair, cross your arms, stand up and sit down five times. Time it. Use the same chair when you check again later.

Pain, dizziness, or feel unsafe doing it? Skip it.

Get inside The Training Lab: https://deepkimchi.substack.com/p/training-lab

More at Deep Kimchi: deepkimchi.substack.com

Sources

Goldberg A, Chavis M, Watkins J, Wilson T. The Five Times Sit-to-Stand Test: validity, reliability and detectable change in older females. Aging Clin Exp Res. 2012. PubMed

U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd ed. Adults should include muscle-strengthening work at least two days per week. Guidelines

American College of Sports Medicine. 2026 Resistance Training Position Stand. ACSM



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