If you’re determined to build and maintain strong, healthy muscles as you age, chair exercises stand out as an excellent, low-impact choice. Such workouts are particularly effective at reducing joint strain while still offering a robust challenge. After the age of 50, it becomes increasingly essential to emphasize stability, balance, and recovery. With that in mind, we’ve identified eight top chair exercises for women aimed at sustaining muscle strength beyond 50.

According to Karen Ann Canham, CEO and founder of Karen Ann Wellness, “Using a chair allows women to exercise with control and confidence, supporting both muscle and nervous system health. These exercises engage a range of muscle groups, enhancing strength, posture, and circulation—all without the need for a gym or special equipment.” She further highlights that, “Compared to traditional gym routines, chair exercises offer a safer, more sustainable solution for women dealing with stiffness, arthritis, or diminished flexibility. They can be easily adjusted to suit any fitness level, making them perfect for long-term consistency—the real key to maintaining muscle after 50.”

Focusing on key muscle groups is vital. Areas such as the back, core, shoulders, legs, and glutes tend to lose strength over time. However, they are essential for maintaining independence as we age. “Regularly working these muscles helps in preserving lean tissue, bone density, and coordination,” Canham notes.

The key muscle groups to train include the back, core, shoulders, legs, and glutes—areas that naturally decline in strength over time but are crucial for maintaining your independence.

“Working these muscles regularly helps preserve lean tissue, bone density, and coordination,” Canham says.

Seated Leg Extension

If you’re looking to boost lower-body strength while shaping your core, this exercise is a great low-impact option that can be easily performed at home.

“Seated leg extensions strengthen the quadriceps and support knee health. Extend one leg at a time, hold for two seconds, and lower slowly,” Canham tells us.

1. Begin sitting tall on a sturdy chair with your feet flat on the ground.
2. Place a small pillow or ball between your knees.
3. Extend your legs out straight, squeezing the pillow or ball.
4. Pull your knees back in.
5. Perform 3 sets of 15 reps on each leg.

Seated Knee Lifts

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Seated knee lifts are a simple yet productive exercise that can be performed at home or wherever you happen to be.

“This move targets the lower abdominals and hip flexors,” Canham says. Expect your upper thighs to get a stellar workout, too.

To maintain proper form, sit tall as you lift one knee toward your chest, and continue to alternate sides.

1. Begin by sitting tall at the edge of a sturdy chair, feet planted flat on the floor.
2. Place your hands on the side for support.
3. Lift your left knee toward your chest, then lower it.
4. Lift your right knee toward your chest, then lower it.
5. Continue alternating for 3 sets of 15 reps.

Chair Squats

“The chair squat builds glute and leg strength while improving balance,” Canham tells us. “Stand up from the chair slowly, then lower back down with control—no plopping.” Focus on activating your core and maintaining a tall chest throughout the movement.

1. Begin by standing tall in front of a sturdy chair with your feet hip-width apart on the ground.
2. Activate your core and keep your chest lifted.
3. Bend at the knees and hips and lower slowly into a squat—as if you’re about to sit down. Make sure your weight stays in your heels.
4. Lightly touch the surface of the chair with your glutes.
5. Press through your heels to rise back up.
6. Perform 3 sets of 12 reps.

Seated Arm Circles

Whether at home or at your desk, this low-impact move provides an excellent arm workout as you focus on stabilizing the core.

“Seated arm circles engage the shoulders and upper arms to support joint mobility and posture,” Canham explains. “Keep your spine tall and core active.”

1. Begin sitting tall on a sturdy chair with your feet flat on the floor and your shoulders relaxed.
2. Extend your arms out to the sides at shoulder level, palms facing down.
3. Slowly make small circles in a forward motion, focusing on controlled movement.
4. Then, make small circles in a backward motion.
5. Perform seated arm circles for 3 sets of 20 seconds, moving forward then backward.

Chair Pushups

This pushup variation is safer than classic pushups, as it decreases the pressure on your wrists and shoulders.

“Chair pushups strengthens the chest, shoulders, and triceps,” Canham tells us. “Place hands on the edge of the chair, step back slightly, and lower your chest toward the chair before pressing back up.”

1. Place your hands on the surface of a sturdy chair, shoulder-width apart.
2. Walk your legs back so you’re at a straight incline from your head to your heels.
3. Keep your legs together and rise onto the balls of your feet. Engage your core and keep your gaze forward.
4. Bend your elbows to lower your body until your chest lines up with your elbows.
5. Return back to straight arms.
6. Perform 3 sets of 10 reps.

Seated Overhead Press

Whether training with dumbbells or resistance bands, the seated overhead press fires up your arms, upper back, and shoulders. This exercise requires you to press the resistance overhead while keeping your core engaged throughout.

1. Begin sitting tall on a sturdy chair with your feet flat on the floor and your core engaged.
2. Hold a pair of lightweight dumbbells at shoulder level, palms facing forward.
3. Press the weights straight overhead without locking out your elbows.
4. Gradually lower the weights back to the start position.
5. Perform 3 sets of 12 reps.

“Together, these movements create a full-body routine that tones, strengthens, and supports longevity,” Canham says. “The best part? They are easy to fit into daily life, during TV time, between work breaks, or first thing in the morning. For women over 50, maintaining muscle is not about pushing harder, but about moving consistently and intentionally.”