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Strength at home

Chair exercises for seniors: a seated workout

Use a solid chair without wheels or arms, feet flat and knees at right angles. Everything is seated except the sit-to-stands and the optional standing finish. Seated exercise builds some strength but does not train balance, so use this as a starting point: when it feels easy, add the standing finish, then move on to the balance routine.

20 minBeginner11 movesA bench or box · Something with weight · A dumbbell · A wallHip flexors · Neck · Quads · Calves · Glutes · Biceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Seated march1 to 2 min
    Beginner · Hip flexors, Quads, Abs · 3D demoSit tall, hold the sides of the seat and lift the knees in turn. When it is easy, march standing, holding the chair backHarder: Standing march
  2. Thoracic rotation5 each side, 5 s holds
    Beginner · 3D demoSeated, arms crossed on your chest, hips facing forwardHarder: Reverse lunge with rotation
  3. Chin tuck5 reps, 3 s hold
    Beginner · Neck · 3D demoEasier: Lying chin tuckHarder: Isometric neck holds (four-way)

Strength

2 rounds · Rest 60 s between rounds

  1. Seated knee extension (chair)Up to 10 reps each leg
    Beginner · Quads · 3D demoUp for a slow count of 3, down for 5; add an ankle weight when it gets easyEasier: Quad set (static quads)Harder: Leg extension
  2. Seated bent-knee calf raise (soleus raise)10 to 20 reps
    Beginner · Calves · 3D demoHarder: Slow calf raise
  3. Sit to stand, pushing on the thighs5 to 10 reps
    Beginner · Quads, Glutes, Triceps · 3D demoPush on your thighs, not the chair; when it is easy, stand up without using your handsHarder: Bodyweight squat
  4. Seated dumbbell curl5 to 10 reps each arm
    Beginner · Biceps, Forearms · 3D demoFilled water bottles are fineHarder: Dumbbell biceps curl
  5. Seated dumbbell lateral raise8 to 10 reps
    Beginner · Shoulders · 3D demoLight weights or none; stop at shoulder height, and skip it with shoulder painEasier: Band lateral raiseHarder: Smith machine upright row
  6. Seated upper-back lift (sit tall, shoulders back)5 holds of 3 to 5 s
    Beginner · Back, Shoulders, Neck · 3D demoSitting tall near the front of the seatEasier: Elbows backHarder: Prone Y-T-W raises

Cool-down

  1. Breath reach5 breaths
    Beginner · 3D demoSeated

Standing finish (when you are ready)

  1. Slow calf raise5 to 10 reps
    Beginner · Calves · 3D demoHolding the chair backEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Tips

  • Do it at least twice a week, and on other days stand up and move about every hour if you can.
  • Stop and sit still if you feel dizzy or breathless or have chest pain. Call 999 if chest pain does not settle.
  • If you have fallen, ask your GP about a falls service: seated exercise does not train balance, and a falls service can offer supervised strength and balance training.
  • When the seated moves feel easy, add the standing finish, then move on to the balance exercises routine.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the chair exercises for seniors: a seated workout take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Something with weight, A dumbbell, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.