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The wall sit might appear straightforward, but it’s an extremely effective exercise for gauging your leg strength, particularly once you turn 60. Unlike exercises that rely on flexibility or momentum, a wall sit focuses on isolating the muscles in your lower body and sees how you manage to remain stable under sustained tension, says Leon Veal, a level three personal trainer and head of nutrition and innovation at Styrkr.
“This type of strength is known as isometric strength, which is crucial for everyday stability, posture, and balance,” Leon clarifies. “Unlike activities such as squats or chair stands, wall sits concentrate more on endurance than on quick bursts of strength. However, they are highly functional. Keeping your body stable in this position also helps you develop stability and control, which can be even more beneficial than movement-centered exercises for preventing falls and staying self-sufficient.”
Incorporating leg strength assessments like the wall sit into your workout routine is an excellent strategy for maintaining strength, fitness, and independence—especially as you grow older and the loss of lean muscle mass becomes more common.
Below, Leon breaks down the “elite” wall sit time for individuals 60+ who want to test—and improve—their leg strength.
How Long To Hold a Wall Sit for Peak Leg Strength
A wall sit requires you to press your back flat against a wall, bending your knees to 90 degrees and holding the position as if you’re “sitting” in an invisible chair. If you’re able to hold a wall sit for a decent amount of time, this signals you have the muscular endurance and strength to stay mobile and active, Leon says.
“Holding a wall sit for more than 60 seconds and with correct form, is already impressive at any age,” He adds. “However, if you’re over 60 and can hit 90 seconds or more, that’s often considered an “elite” level of strength and endurance. For general benchmarks, a one-minute hold is a great goal for women, and around 90 seconds for men. Though any improvement from your personal baseline is a win.”
Primary Muscles Tested During a Wall Sit
The muscles performing “the heavy lifting” during this exercise include your hamstrings, quads, glutes, and calves.
“These muscles play a huge role in mobility, and everyday things like walking upstairs, getting in and out of chairs, or simply staying upright when you lose balance,” Leon explains. “Strength in these areas also supports your knees and hips, which is why wall sits are so good for long-term joint health.”
Alexa Mellardo
