[[{“value”:”If you’ve started leaning on the armrests more each time you stand, your legs may not be contributing as much as they used to. Getting up from a chair without using your hands takes solid lower-body strength, and keeping that ability after 65 can make daily movement much easier.
This matters for a simple reason. Your thighs and hips have to produce enough force to lift your body from the seat, then control you again on the way down. When that strength starts slipping, chair stands can feel slower and less steady.
The chair itself gives you a pretty useful place to work on the problem. You can practice the exact motion you want to improve, use the seat as a squat target, and grab the back for support during single-leg work. That makes it easy to train at home without needing much equipment.
This routine starts with standing up, then builds strength around the movement. You’ll also work on core support and marching so your legs get practice handling your weight when one foot leaves the floor.
Sit-to-Stand
Start with the skill you actually want to improve. Sit-to-stands teach your legs to lift you from the chair to standing without pushing off your hands. If that’s tough right now, raise the seat with a firm cushion and build from there.
Muscles Trained: Quads, glutes, hamstrings, core.
How to Do It
Sit near the front of a sturdy chair.
Place your feet about hip-width apart.
Cross your arms over your chest or reach them forward.
Lean your torso forward slightly.
Press through your feet and stand tall.
Lower yourself back to the chair with control.
Recommended Sets and Reps: Perform 2 to 3 sets of 6 to 10 reps. Rest for 45 to 60 seconds.
Best Variations: Elevated sit-to-stand, slower sit-to-stand, weighted sit-to-stand.
Form Tip: Push through your feet instead of using momentum to stand.
RELATED: 4 Towel Exercises That Flatten Belly Sag Faster Than Crunches After 65
Bodyweight Box Squat
Once standing up feels more comfortable, box squats give your legs a little more work. The chair acts as a depth target, but you don’t fully sit and relax between reps. Lightly touch the seat and come right back up so your thighs and glutes stay involved.
Muscles Trained: Quads, glutes, hamstrings, core.
How to Do It
Stand in front of a sturdy chair.
Set your feet about shoulder-width apart.
Reach your arms forward.
Sit your hips back and bend your knees.
Lower until you lightly touch the chair.
Press through your feet to stand.
Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 12 reps. Rest for 45 to 60 seconds.
Best Variations: Higher box squat, slow-tempo box squat, goblet box squat.
Form Tip: Touch the chair lightly without settling your weight onto it.
Supported Reverse Lunge
Chair stands use both legs together, but each side still needs enough strength to support you on its own. Reverse lunges let one leg do more of the work while the chair gives you balance support. Keep the range comfortable at first and let the front leg bring you back to standing.
Muscles Trained: Quads, glutes, hamstrings, calves.
How to Do It
Stand beside a sturdy chair.
Hold it lightly with one hand.
Step your right foot backward.
Bend both knees and lower as far as comfortable.
Press through your front foot to return to standing.
Complete your reps, then switch sides.
Recommended Sets and Reps: Perform 2 to 3 sets of 6 to 10 reps per side. Rest for 45 to 60 seconds.
Best Variations: Smaller-range reverse lunge, supported split squat, alternating reverse lunge.
Form Tip: Use the chair for balance while your front leg does the work.
RELATED: 4 Exercises That Help You Get Up Off the Floor Without Help After 70
Chair Plank
Leaning forward is part of a strong chair stand, and your core helps you control that shift before your legs take over. A chair plank gives your midsection some focused work from an incline, which is usually much more approachable than starting on the floor.
Muscles Trained: Abs, shoulders, chest, glutes.
How to Do It
Place your hands on the seat or back of a sturdy chair that won’t move.
Step your feet backward.
Straighten your arms.
Form a straight line from your head through your heels.
Brace your abs.
Hold while breathing normally.
Recommended Sets and Reps: Perform 2 to 3 holds of 20 to 40 seconds. Rest for 30 to 45 seconds.
Best Variations: Higher chair plank, forearm incline plank, lower incline plank.
Form Tip: Keep your ribs stacked over your hips during the hold.
Chair Marching
Marching gives each leg a short turn supporting most of your body weight. That’s useful when you want standing to feel steadier once you leave the chair and start moving. Hold on as much as you need, then gradually lighten your grip as your balance improves.
Muscles Trained: Hip flexors, glutes, quads, core.
How to Do It
Stand behind a sturdy chair.
Rest your hands lightly on the back of the chair.
Shift your weight onto your left leg.
Lift your right knee toward hip height.
Lower your foot with control.
Switch sides and continue alternating.
Recommended Sets and Reps: Perform 2 to 3 rounds of 20 to 40 seconds. Rest for 30 to 45 seconds.
Best Variations: Seated marching, slow standing march, hands-free marching.
Form Tip: Set each foot down under control before lifting the other.
RELATED: 5 Couch Exercises That Rebuild Shoulder Strength Faster Than Weights After 60
Build Toward Hands-Free Chair Stands After 65
You don’t have to stop using the armrests overnight. Let your legs take on a little more of the work as they get stronger, and use the chair stand itself to see how you’re progressing.
Practice sit-to-stands several times per week: A few controlled reps give you direct practice with the goal.
Raise the seat when needed: A firm cushion can shorten the distance you have to stand through at first.
Use your hands less over time: Move from a firm push on the armrests to a light touch before trying fully hands-free reps.
Slow down the lowering phase: Sitting with control builds strength in the same muscles you use to stand.
Keep walking regularly: Stronger legs still need enough endurance to carry you through the rest of the day.
Progress one exercise at a time: Add reps or range gradually without making the whole routine harder at once.
Recheck your chair stand: Every few weeks, see whether you can complete more clean reps without using your hands.
References
Chaovalit, Sirawee et al. “Sit-to-stand exercise programs improve sit-to-stand performance in people with physical impairments due to health conditions: a systematic review and meta-analysis.” Disability and Rehabilitation, vol. 42,9 (2020): 1202-1211. doi:10.1080/09638288.2018.1524518
Bohannon, Richard W. “Daily sit-to-stands performed by adults: a systematic review.” Journal of Physical Therapy Science vol. 27,3 (2015): 939-42. doi:10.1589/jpts.27.939
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