What is step test? How to use it to determine heart and lung health

With the increase in cases of heart disease, especially among young adults, it is important to assess cardiorespiratory fitness.

A recent study found that 40% young students failed to complete a cardiorespiratory fitness. The worrisome results were found by researchers from SBB College of Physiotherapy at VS Hospital. The study titled “Effect of physical parameters on Queens College step test performance in young adults of Ahmedabad, Gujarat, India” was published in the Journal of Society of Indian Physiotherapists.

The Queens College Step Test is a submaximal exercise test used to assess cardiorespiratory fitness. It involves stepping up and down a 41.25 cm step platform at a set pace for three minutes. Heart rate is measured immediately after exercise and during a one-minute recovery period. The test estimates aerobic capacity based on heart rate response to exercise and recovery. It is commonly used in research and fitness settings as a simple and cost-effective method for evaluating cardiovascular health and exercise tolerance. For the study, researchers set repetitions at 22 per minute for females and 24 per minute for males.

The researchers found that around 38% of the participants could not finish the test due to fatigue, breathlessness, dizziness, calf cramping, and thigh pain. This was due to COVID, BMI, back endurance, sedentary and unhealthy lifestyle.

The step test is a simple, yet effective, method used to assess an individual's cardiorespiratory fitness level. It involves stepping up and down a standardized platform or step bench for a specific duration at a set pace. The test measures how quickly the heart rate recovers after exercise, providing insight into aerobic fitness and cardiovascular health. Here's how to conduct and interpret the results of a step test for assessing cardiorespiratory fitness:

How to do step test?

Choose a sturdy step platform or bench that is around 12-18 inches in height, depending on the individual's fitness level.

Ensure that the individual is wearing comfortable clothing and supportive footwear.

Have a stopwatch or timer ready to measure the duration of the test.

Begin with a brief warm-up to prepare the body for exercise. This may include light cardiovascular activity such as walking or jogging in place for 5-10 minutes.

Incorporate dynamic stretches to loosen up the muscles and joints, focusing on areas such as the legs, hips, and lower back.

During the test, monitor the individual's heart rate using a heart rate monitor or by manually taking their pulse at regular intervals. Record the heart rate immediately after completing the test, as well as at specific intervals during the recovery period.

After completing the test, allow the individual to engage in a gentle cool-down to lower their heart rate and prevent muscle soreness. This may include walking or performing static stretches to promote relaxation and recovery.

How to interpret the results of the step test

Immediately after completing the step test, measure the individual's heart rate. A higher heart rate indicates greater cardiovascular strain during the test. Compare the post-exercise heart rate to the individual's resting heart rate to assess the magnitude of the cardiovascular response to exercise.

Monitor the individual's heart rate during the recovery period following the step test.


Measure the heart rate at specific intervals, such as 1, 2, and 3 minutes post-exercise, to track how quickly the heart rate returns to baseline.