Catalyst Performance
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Catalyst Performance
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Stability
A 30-second floor test, no equipment, that captures strength, balance, and mobility in a single score out of 10. In published research it tracks with all-cause mortality. Do it safely, then score it below.
How to do the test (do it safely, near a wall or sofa):
From standing, lower yourself to sitting cross-legged on the floor, then stand back up, using as little support as possible. You start with 10 points: 5 for sitting down, 5 for standing up. Count each time you use a hand, knee, forearm, or the side of your leg for support, and each time you lose balance.
Getting to the floor and back up without help draws on nearly everything that keeps you independent: leg strength, hip and ankle mobility, balance, and coordination. When those decline, the score drops, which is why it tracks so closely with how well people age. The score is not destiny. Each of the capacities it measures responds to training, which is exactly what stability work in the studio targets.
Score bands and their association with all-cause mortality. Source: Brito et al. 2014 (Eur J Prev Cardiol).
| Score (out of 10) | What it means |
|---|---|
| 8 to 10 | Lowest mortality risk |
| 6 to 7.5 | Good, with room to improve |
| 3.5 to 5.5 | Elevated risk, worth acting on |
| 0 to 3 | Highest risk in the study cohort |