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Though a chair might appear to be just a basic piece of furniture, it serves as an excellent tool for gauging your strength, balance, and endurance, especially after the age of 45. Chair workouts offer a way to engage major muscle groups while being easy on the joints and maintaining a low-impact approach. Going through all five exercises consecutively without breaks tests not only your physical stamina but also your mental toughness. Completing this sequence is a true indication of your overall fitness level.
The great thing about chair exercises is their accessibility. You don’t require a gym membership or specialized gear—all you need is a strong chair and your body weight. Each exercise uses leverage and positioning to make your muscles work harder, despite having support. This makes it an ideal workout for anyone aiming to stay robust, mobile, and resilient, regardless of age.
Perform these five exercises consecutively and you’ll engage your core, legs, arms, and get your heart rate up all in one efficient session. If you can execute them all back-to-back without resting, you’re demonstrating that your strength and endurance are quite impressive.
5 Chair Exercises That Prove Your Fitness
Chair Squat
This move builds strength in the quads, hamstrings, and glutes while reinforcing proper squat form. Using the chair as a guide keeps your depth consistent and prevents strain on the knees. It’s an excellent way to train balance and coordination while targeting the largest muscle groups in your body. Consistent practice will make sitting and standing in daily life feel effortless.
How to Do It:
- Stand with feet hip-width apart, chair behind you.
- Push your hips back and bend your knees until you lightly tap the seat.
- Drive through your heels to stand tall without locking your knees.
- Perform 12–15 reps.
Seated Leg Lift Hold
This exercise strengthens your lower abs and hip flexors, key muscles for posture and mobility. Holding your legs up forces the core to stay engaged for the entire duration. It’s harder than it looks and tests your ability to stabilize under tension. Over time, it helps flatten your stomach and improve hip control.
How to Do It:
- Sit tall at the edge of the chair, hands gripping the sides.
- Extend both legs straight out in front of you.
- Hold for 10–20 seconds while keeping your abs tight.
- Repeat for 3–4 rounds.
Chair Dips
Chair dips target the triceps, shoulders, and chest, making them one of the best upper-body moves you can do without equipment. They challenge your pushing strength and add muscle tone to the backs of your arms. The lower you dip, the harder the movement becomes, so adjust to your comfort level. This is the move that separates good fitness from great upper-body endurance.
How to Do It:
- Sit on the edge of the chair, hands next to your hips.
- Walk your feet forward and slide your hips off the chair.
- Bend your elbows to lower your body until arms hit 90 degrees.
- Press back to the start and perform 8–12 reps.
Seated Torso Twist
This rotational core exercise improves spine mobility and strengthens the obliques. A strong twist pattern helps with everything from daily movements to sports performance. Keeping your legs still forces your core to do all the work. When done smoothly, it feels like a standing ab exercise while being completely joint-friendly.
How to Do It:
- Sit tall, feet flat, hands clasped in front of your chest.
- Rotate your torso to the right as far as possible without moving your hips.
- Return to center, then twist left.
- Perform 12–16 controlled twists.
Seated March to Standing
This move ties everything together by working strength, balance, and endurance in one flow. Marching in place fires up the hip flexors and core, then standing up powers the glutes and legs. The combination keeps your heart rate elevated and mimics real-life movement patterns. It’s a perfect way to finish the sequence strong.
How to Do It:
- Sit on the edge of the chair, feet flat.
- March your knees up toward your chest for 10 counts.
- On the last march, stand up without using your hands.
- Sit back down and repeat for 8–10 rounds.
Tyler Read, BSc, CPT
