The usual range
From 60 to 94, the scorer shows whether your count is below, within or above the usual range: the middle half of 7,183 American adults of your age and sex.
Fitness test
2-minute step test: how many steps for your age, and how to do it at home
Put a strip of tape on a wall halfway between your kneecap and the top of your hip bone, then march on the spot for 2 minutes, lifting each knee to the tape, while a helper counts how many times your right knee reaches it. It's the stepping test from the Senior Fitness Test, the same set of tests as our 30-second chair stand page, and you can hold a wall or chair for balance. Enter your count with your age and sex to see whether you're below, within or above the usual range for American adults aged 60 to 94. It's gentler than stepping onto a box, but answer the PAR-Q+ questions first, and stop if you feel unwell.
Score your 2-minute step test
Choose your sex and enter your age and how many times your right knee reached the mark in 2 minutes. From 60 to 94 the scorer shows the usual range for your age and sex; add your last count to see the change.
Your score
95steps
Within the usual range for women aged 65 to 69: 73 to 107. Between the 50th and 75th percentile.
Rikli and Jones's 2013 score linked with staying independent into later life is 93 for women aged 65 to 69. It's shown for information, not scored: we could read only the paper's summary.
| Age | Women | Men |
|---|---|---|
| 60 to 64 | 75 to 107 | 87 to 115 |
| 65 to 69your age | 73 to 107 | 86 to 116 |
| 70 to 74 | 68 to 101 | 80 to 110 |
| 75 to 79 | 68 to 100 | 73 to 109 |
| 80 to 84 | 60 to 91 | 71 to 103 |
| 85 to 89 | 55 to 85 | 59 to 91 |
| 90 to 94 | 44 to 72 | 52 to 86 |
The usual range is the middle half of 7,183 community-living US adults aged 60 to 94, tested at 267 sites in 21 states and recruited where they could be reached rather than at random. We read the norms in two reprints, because the 1999 paper couldn't be opened.
A lower score is a reason to build up activity, not a diagnosis. Stop for chest pain, dizziness or severe breathlessness. If you've fallen or feel unsteady, have someone with you, and see the balance test.
How to do the 2-minute step test
You need a tape measure, a strip of tape, a timer and a helper to count. These steps follow the Senior Fitness Test as the Shirley Ryan AbilityLab's Rehabilitation Measures Database describes it. What to do if you can't reach the mark, and the slow walk afterwards, are our additions (editorial): we couldn't open the test's manual.
- Stand next to a wall or a sturdy chair you can touch for balance, with a helper to count and time.
- Find your mark: measure halfway between the middle of your kneecap and the top of your hip bone, and put a strip of tape on the wall at that height beside you.
- On "Go", march on the spot for 2 minutes, lifting each knee up to the tape.
- Your helper counts each time your right knee reaches the tape. That count is your score.
- If you can't reach the tape any more, slow down or rest and carry on if you can: your score is what you managed in the 2 minutes.
- Stop at once for chest pain, dizziness or severe breathlessness, and walk slowly for a minute afterwards.
Loading the 3D figure…
The movement on the figure: Standing march
The short version
Holding on is allowed
A table, wall or chair can be used for balance, so the test suits people who feel unsteady, with someone beside them.
Source 1
The 2013 standards are shown, not scored
Rikli and Jones later proposed scores linked with staying independent into later life. The scorer shows yours as text, because we could read only the paper's summary.
Practise once
A second test is often better from practice alone, and a change of up to about 10 to 20 steps may be day-to-day difference (our editorial line).
A health link, not a cause
In 13,423 Taiwanese adults aged 65 and over, the fittest fifth had 0.58 times the risk of death of the least fit fifth over about 7 years. That's an association.
Source 6
Norms by age and sex
The Senior Fitness Test's percentiles for right-knee steps in 2 minutes, printed from the scorer's own table. The scorer places your count against the usual range, the 25th to 75th percentile with both ends inside it, and between the published percentiles either side; a count equal to a percentile counts as reaching it.
Men
Each row gives the age group and the number of men, then the 10th, 25th, 50th, 75th and 90th percentiles and the usual range.
- 60 to 64 (241 men): 10th 74, 25th 87, 50th 101, 75th 115, 90th 128; usual range 87 to 115
- 65 to 69 (482 men): 10th 72, 25th 86, 50th 101, 75th 116, 90th 130; usual range 86 to 116
- 70 to 74 (515 men): 10th 66, 25th 80, 50th 95, 75th 110, 90th 125; usual range 80 to 110
- 75 to 79 (464 men): 10th 56, 25th 73, 50th 91, 75th 109, 90th 125; usual range 73 to 109
- 80 to 84 (241 men): 10th 56, 25th 71, 50th 87, 75th 103, 90th 118; usual range 71 to 103
- 85 to 89 (116 men): 10th 44, 25th 59, 50th 75, 75th 91, 90th 106; usual range 59 to 91
- 90 to 94 (76 men): 10th 36, 25th 52, 50th 69, 75th 86, 90th 102; usual range 52 to 86
Women
The same for women.
- 60 to 64 (620 women): 10th 60, 25th 75, 50th 91, 75th 107, 90th 122; usual range 75 to 107
- 65 to 69 (1,084 women): 10th 57, 25th 73, 50th 90, 75th 107, 90th 123; usual range 73 to 107
- 70 to 74 (1,298 women): 10th 53, 25th 68, 50th 84, 75th 101, 90th 116; usual range 68 to 101
- 75 to 79 (987 women): 10th 52, 25th 68, 50th 84, 75th 100, 90th 115; usual range 68 to 100
- 80 to 84 (543 women): 10th 46, 25th 60, 50th 75, 75th 91, 90th 104; usual range 60 to 91
- 85 to 89 (354 women): 10th 42, 25th 55, 50th 70, 75th 85, 90th 98; usual range 55 to 85
- 90 to 94 (158 women): 10th 31, 25th 44, 50th 58, 75th 72, 90th 85; usual range 44 to 72
Who was tested
7,183 community-living adults aged 60 to 94, tested at 267 sites in 21 US states and recruited where they could be reached rather than at random: 2,135 men and 5,048 women. We read the norms in two reprints, because the 1999 papers couldn't be opened. They agree on the 10th, 50th and 90th percentiles from 60 to 89; the 25th and 75th are in one reprint only, whose group sizes for women add up to 5,044 rather than 5,048.
Why these norms
They're the published norms for the test, from the same battery and the same people as our 30-second chair stand page, so the two pages use the same usual range and wording.
Rikli and Jones's 2013 standards
Scores linked with staying physically independent into later life, from 2,140 "moderate-functioning" older adults and long-term studies of ageing. The scorer shows the one for your age and sex as text, not as a pass mark, because we could read only the paper's summary. Whether meeting one means reaching it or going above it is our reading:
- 60 to 64: men 106, women 97
- 65 to 69: men 101, women 93
- 70 to 74: men 95, women 89
- 75 to 79: men 88, women 84
- 80 to 84: men 80, women 78
- 85 to 89: men 71, women 70
- 90 to 94: men 60, women 60
Under 60
The norms start at 60. As context, 200 healthy Brazilian adults averaged about 101 steps if sedentary and 117 if active at 18 to 24, and 95 and 103 at 25 to 44, as the Rehabilitation Measures Database reprints them.
Worked examples (our arithmetic)
As the scorer works them out:
- A woman of 67 who does 95: within the usual range for women aged 65 to 69 (73 to 107), between the 50th and 75th percentile. The 2013 standard for her age is 93.
- A man of 82 who does 65: below the usual range for men aged 80 to 84 (71 to 103), between the 10th and 25th percentile.
- A man of 61 who does 120: above the usual range for men aged 60 to 64 (87 to 115), between the 75th and 90th percentile.
- A woman of 64 who does 75 equals the 25th percentile, so she's within the usual range, between the 25th and 50th.
- A woman of 92 who does 40: below the usual range for women aged 90 to 94 (44 to 72), between the 10th and 25th percentile.
- A man of 75 who does 140: above the usual range, at or above the 90th percentile (125).
- At 55 there's no comparison, and a count over 200 isn't accepted.
How far a count can be out
In 82 older adults, retests agreed closely (an intraclass correlation of 0.90). In older adults after heart procedures to restore blood flow, retests agreed at 0.93, with a learning effect. In 200 healthy younger adults, the smallest real change was about 10 to 24 steps, and a 2019 review found only one study of the test's reliability. Practise once, and treat a change of up to about 10 to 20 steps as possibly day-to-day difference (our editorial line).
What your result does and doesn't tell you
It tracks walking fitnessEmerging evidence
Counts correlated with 6-minute walk distance at 0.70 in healthy older adults and 0.87 after heart procedures, and with 1-mile walk time at 0.73 in 24 older adults.
Its reliability is less studiedEmerging evidence
A 2019 review of 30 studies found considerable evidence that the test is valid, but only one study of its reliability and none of how well it shows change.
Higher counts went with longer life in a large cohortEmerging evidence
In 13,423 adults aged 65 and over in Taiwan, followed for a median of 7 years, the top fifth of 2-minute step test scores had 0.58 times the risk of death of the bottom fifth, after adjusting for other factors. It's an association in a screened group, not proof that stepping more adds years.
Source 6
A description, not a diagnosisStrong evidence
The usual range describes how American adults of your age and sex scored. A count below it is a reason to build up your activity, not a diagnosis.
The 2-minute step test or the 6-minute walk?
When time or space is short
The Senior Fitness Test has six items and one alternative. The 2-minute step test needs no corridor and is quicker: one study calls it an alternative approach when time and space are limited.
If you can walk for 6 minutes
The 6-minute walk has reference equations for adults from their 20s, so it also works if you're under 60. See our 6-minute walk page.
Moves that improve your score
Marching, walking and leg strength build the endurance the test measures. Sit-to-stands and step-ups help you keep your knees up, and the balance moves make the test steadier.
3D demoStanding marchBeginner · No equipment
3D demoSeated marchBeginner · A bench or box
3D demoSit to stand from a chairBeginner · A bench or box
3D demoLow step-upBeginner · A step
3D demoSlow calf raiseBeginner · A wall
3D demoSingle-leg standBeginner · A wall
3D demoTandem stance and heel-to-toe walkBeginner · A wall
3D demoTreadmill walkingBeginner · Cardio machineWorkouts for walking fitness
Start with the strength and balance session or easy cardio, and add interval walking as it gets easier.
Strength and balance exercises for seniors
A 40-minute strength and balance session for over-65s, built from the Otago home programme and NHS exercises, using a chair, a counter and a step.
40 minBeginner18 movesA bench or box, Something with weight
Easy cardio workout
A steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.
40 minBeginner3 movesCardio machine, A wall
Low-impact cardio workout (no jumping)
A 25-minute standing cardio circuit with no jumping: marching, step jacks, sit-to-stands, punches, step-ups and wall push-ups, with a seated option for most moves.
25 minBeginner9 movesA bench or box, A step
Interval walking workout: 3 minutes fast, 3 minutes easy
A 40-minute walk alternating 3 minutes fast and 3 minutes easy, five times over: the interval walking tested in Japanese trials, built up from three rounds.
40 minBeginner3 movesCardio machine, A wallPlans that build it
Each builds walking and leg strength over weeks; test again after 6 to 8 weeks the same way.
3 days a week
Workout plan for seniors (65 and over)
A 12-week exercise plan for over-65s: strength and balance three times a week, short balance sessions and daily walks, based on falls-prevention trials.
3 training days40 minBeginner6 days a weekWalking plan for beginners: 8 weeks to 150 minutes a week
A free 8-week walking plan for beginners: build to 150 minutes of brisk walking a week, with intervals, hills and two short strength sessions.
6 training days40 minBeginner3 days a weekWorkout plan for women over 50
A weekly plan for women over 50: strength, bone-loading and balance on 3 days plus walking, built on UK osteoporosis consensus advice.
3 training days45 minBeginnerWho it isn't for
Most people can do this test safely with someone beside them. These are the exceptions.
A yes on the PAR-Q+
If you answer yes to any question on the PAR-Q+, such as a heart condition, chest pain, dizziness or fainting in the past year, check with your GP or a qualified exercise professional first.
Source 11
Unsteady on your feet, or you've fallen in the past year
Holding on is allowed, but a fall risk remains, so have someone with you. The single-leg balance test and the timed up and go are worth doing too, with someone beside you (editorial).
Under 60
The norms start at 60. The scorer shows averages from one study of younger adults as context, and the YMCA 3-minute step test has norms from 18.
Source 5
When to stop and get help
Call 999
Call 999 if:
- You get sudden pain or discomfort in your chest that doesn't go away, pain that spreads to your arms, neck, jaw, stomach or back, or chest pain with feeling sweaty, sick, light-headed or short of breath.
- You have severe difficulty breathing, or your chest feels tight or heavy.
- You have palpitations that don't go away, or palpitations with chest pain, shortness of breath, or feeling faint or fainting (or go to A&E).
- Someone faints while exercising.
See a GP
See a GP if your shortness of breath gets worse when you've been doing your normal activities, or you're short of breath with swollen ankles, or if dizziness keeps coming back or comes with changes to your pulse, fainting or collapsing.
Field tests are little studied for safety
A review found strong evidence on safety only for a 2 km walk test in adults, so stop for any warning sign.
Source 17
Myths
"The 2-minute step test is a lesser test"Emerging evidence
It's part of the Senior Fitness Test, used in place of the 6-minute walk when time and space are limited, and it tracks the walk fairly closely (correlations of 0.70 to 0.87).
"Holding on is cheating"Strong evidence
A table, wall or chair can be used for balance in the test, so it doesn't change how your count compares.
Source 1
"Below the usual range means something's wrong"Strong evidence
A quarter of the people in the norms scored below it. It's a reason to build up activity, not a diagnosis.
"The norms work at any age"Strong evidence
They cover 60 to 94 only. Healthy adults aged 18 to 44 averaged about 95 to 117 steps in one study, shown as context.
Read next
- Exercise for older adults
- Workout plan for seniors
- Walking plan
- Exercise with heart disease
- Exercise with heart failure
- Plank test
- Sit-up test
- 3-minute step test
- Wall sit test
- Push-up test
- Sit-and-reach test
- Grip strength test
- Sitting-rising test
- 30-second chair stand test
- Timed up and go test
- Single-leg balance test
- 6-minute walk test
- Resting heart rate
- Beep test
- Vertical jump test
- All fitness tests
Questions people ask
How do you do the 2-minute step test?
Mark a wall halfway between the middle of your kneecap and the top of your hip bone. March on the spot for 2 minutes, lifting each knee to the mark, while a helper counts how many times your right knee reaches it. That count is your score, and you can hold a wall or chair for balance.
What is a normal 2-minute step test score for my age?
The usual range, the middle half of people, is 87 to 115 steps for men and 75 to 107 for women aged 60 to 64, falling to 52 to 86 and 44 to 72 at 90 to 94. These come from 7,183 American adults aged 60 to 94. Enter your count to see where you sit.
What is a good score for a 70-year-old?
At 70 to 74 the usual range is 80 to 110 steps for men and 68 to 101 for women, with middle scores of 95 and 84. The score Rikli and Jones linked in 2013 with staying independent into later life is 95 for men and 89 for women at that age.
How high do my knees need to go?
To the mark halfway between the middle of your kneecap and the top of your hip bone; only lifts that reach it count. If you can't reach it any more, slow down or rest and carry on if you can: your score is what you managed in the 2 minutes.
Why is only the right knee counted?
That's how the test was published, so your score is about half your total knee lifts. What matters is counting the same way every time.
Can I hold on to something?
Yes. A table, wall or chair can be used for balance, and it doesn't change how your score is compared. If you've fallen recently or feel unsteady, have someone with you.
Is it as good as the 6-minute walk?
It's quicker and needs no corridor, and counts track 6-minute walk distance fairly closely (correlations of 0.70 to 0.87 in older adults). Its reliability is less studied: a 2019 review found only one study of it.
How can I improve my score?
Regular walking and marching build the endurance it measures, and leg strength work such as sit-to-stands helps you keep your knees up. Practise once before you test, because a second try is often better from practice alone, and test again every 4 to 8 weeks.
Does a low score mean something is wrong?
No: it's a fitness measure, not a diagnosis. It's a reason to build up activity gently, and see a GP if you're getting more short of breath doing your normal activities, or are short of breath with swollen ankles.
Can younger people do the 2-minute step test?
Yes, but the norms start at 60. In 200 healthy Brazilian adults aged 18 to 44, averages ranged from about 95 to 117 steps depending on age and activity, which the scorer shows as context only.
Sources
- Shirley Ryan AbilityLab · Rehabilitation Measures Database: 2 minute step test, reprinting the Senior Fitness Test norms (2021)
- Rikli 1999 · Functional fitness norms for 7,183 community-residing adults aged 60 to 94 (study, J Aging Phys Act)
- Rikli 2013 · Fitness standards for staying physically independent in later years (study, Gerontologist)
- Chow 2023 · The 2-minute step test in older adults after coronary revascularisation (reliability and validity study, Physiother Res Int)
- Nogueira 2021 · Reliability of the 2-minute step test in 200 active and sedentary adults (study, J Manipulative Physiol Ther)
- Wu 2026 · Physical fitness and death in 13,423 older adults in Taiwan (cohort study, JAMA Netw Open)
- Cossio-Bolaños 2024 · Functional fitness benchmark values for older adults (systematic review, Front Public Health)
- Rikli 1999 · Development and validation of a functional fitness test for community-residing older adults (study, J Aging Phys Act)
- Bohannon 2019 · The 2-minute step test: procedures, performance and measurement properties in 30 studies (systematic review, J Geriatr Phys Ther)
- Berlanga 2023 · Validity of the 2-minute step test for healthy older adults (study, Geriatr Nurs)
- PAR-Q+ Collaboration · The Physical Activity Readiness Questionnaire for Everyone (2025)
- NHS · Chest pain (past its review date: reviewed August 2023, review due August 2026)
- NHS · Shortness of breath
- NHS · Dizziness
- NHS · Fainting
- NHS · Heart palpitations
- Cruz-León 2025 · Feasibility and safety of field-based physical fitness tests (systematic review, Sports Med Open)
Fitness tests compared with published norms for adults (and for children on the beep test, the vertical jump test and the plank test), not a diagnosis, and clinical review of these pages is pending. Check with a GP before a hard test if you have a heart condition, high blood pressure, chest pain, dizziness or breathlessness when active, and have someone with you for the balance, walking, stepping and floor tests if you've fallen or feel unsteady. Health disclaimer.