I stand up for singlespeeds (that should be a t-shirt slogan).
Sit down for smoother spinning sections, but as soon as the cadence drops below about 80 it’s time to stand up and mash.
It’s worth training to spin faster rather than mash the pedals harder though, so as your fitness goes up, try and avoid the temptation to put bigger gears on, you’ll always be able to mash a big gear at 30rpm, but with practice 110rpm is achievable and will increase your range.
1×10 with an 11-36 is 327% gear range, 30-110rpm on a SS is 366%.
(misses the obvious point that you can mash or spin gears too, but I think SS trains you to work outside the optimum cadence range so it’s less of a disadvantage than the maths tells you it is)