v1.1 · Jun 2026

VAT Trap · Cardiometabolic education

Strength Assessment

A two-part home check of muscular strength, benchmarked against age- and sex-matched bands from the SCVC Strength White Paper v1.1 (2026). Strength is a clinical vital sign: it predicts disability, cardiovascular events and all-cause mortality with effect sizes comparable to blood pressure. Read the background article →

Part 1 · Required

30-second sit-to-stand

Lower body. A chair and 30 seconds. Voice-paced.

Part 2 · Optional

Hand-grip strength

Upper body. Hand dynamometer (~£25). Three trials.

How it works: run the sit-to-stand test below. Once you have your rep count, the dashboard scores you against the white-paper bands. From there you can optionally enter weight, height, chair height and grip strength to build a fuller report — emailed as a PDF you can keep or share with your healthcare provider.

1 · Who is testing

Age

Sex (for norms)

Initials (for the report)

Test duration

Stand fully upright and return to a fully seated position as many times as possible — arms folded across the chest. Count each stand in your head; you'll enter the total at the end. This is your benchmark, so go as fast as you safely can.

2 · Technique & pace

Use a sturdy chair against a wall, ~43–45 cm seat height.
Arms folded across the chest, feet flat on the floor.
Stand fully upright, then return to a fully seated position.
Count each full stand silently in your head — you'll enter the total at the end.
Go as fast as you safely can. The goal is the highest rep count you can manage.

Voice pacer · stretch target 18 reps / 30s

Drag the slider — or tap − / + — to speed up or slow down the voice cues.

Default = High Reserve threshold for your age & sex. Speed up, slow down, or mute as needed.

🔊 Voice cues — speak "stand up" / "sit down" at the pace. Animated stick figures will follow the same cadence so you can use the test silently if you prefer.

3 · Get ready

10

starting in

Test in progress

Keep counting your stands in your head

STAND

SIT

30

seconds left

STAND UP

Pace · live 18/30s

Drag the slider — or tap − / + — to speed up or slow down the voice cues.

If sound isn't playing, tap voice off and follow the stick-figure cadence above.

4 · Your count

How many full reps?

Enter the count you tracked in your head.

Repetitions completed

A rep counts when you reach full hip extension standing and return fully seated.

Result ·

Your strength reading

Build the full picture

Add weight, height & chair height for a power estimate — and add a hand-grip reading to capture upper-body strength against the same age-adjusted bands. Both go on the same dashboard and into the PDF.

Take a screenshot of this card any time. Repeat every 2–4 weeks to track your trend.

N-of-1 12-month heart and health tracker diary book cover

Companion · Amazon

N-of-1 12-month diary

View on Amazon →

Get tested · VAT Trap

Full cardiometabolic workup

vat-trap.com/get-tested →

Track over time: record your strength reading alongside waist, weight and other metrics — one row per week, especially during body recomposition, VAT reduction or while taking GLP-1s. Amazon Associate link · we may earn a small commission.

Designed & partnered by vat-trap.com

5 · Power · grip · share

Build your full report

Weight & height unlock the power estimate. Optional grip strength adds upper-body to the same dashboard.

Weight

Height

Chair height (m)

Default 0.45 m — typical dining/desk chair seat to floor.

Add upper-body strength — include hand-grip dynamometry in this report.

Email address

Send report to

I agree to share these results. I understand this report is for my own records and clinical discussion, not a diagnosis. Invite me to the VAT-trap mailing list (optional). If ticked, you'll receive a separate confirmation email from Brevo. You'll only join the list once you click that confirmation — your details aren't added automatically.

Combined ·

Your strength dashboard

One screenshot, both strength markers — your raw scores against the published age & sex bands. The PDF report adds power and height-normalised data.

Screenshot now to share with your professional or write results into your N-of-1 calendar. The downloadable PDF adds power output, height-normalised grip, and full white-paper context.

Companion · Amazon

N-of-1 12-month diary

View on Amazon →

Get tested · VAT Trap

Full cardiometabolic workup

vat-trap.com/get-tested →

Track over time: record your strength reading alongside waist, weight and other metrics — one row per week, especially during body recomposition, VAT reduction or while taking GLP-1s. Amazon Associate link · we may earn a small commission.

Designed & partnered by vat-trap.com

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Questions? office@medicalspace.uk