My standing is limited to crotch rest when needed, mostly not but some rides more than others. Standing does a number on my
quads and since revising my two road bikes gearing, one with 34/32 low and the other 32/34 low I can go up hills easily enough
unless grade is >18% or so. About 10-12 yrs ago when stoking on a tandem I did a lot of standing and got so I could go
1/4+ uphill miles without quad complaint but that has all gone away.
FWIW going from sitting to standing will drop your forward speed 0.5-2 mph depending on terrain until the transition is complete, no biggy for
you but a problem if you are riding closely behind someone who stands. A good cyclist will call out "standing" as a warning.