Standing Low-ImpactStanding, low impact15 minutes

Supported Sit-to-Stand Strength

Fifteen minutes of progressive chair rises to build serious leg strength.

A good challengeLast reviewed 24 September 2026

Start guided session

7 steps · about 15 minutes. You can pause at any time, and every step shows a gentler alternative.

Step instructions shown as you goThree paces to choose from

Legs & hipsA firm chair, a counter nearby

Why this routine helps

Three reasons this session is worth your ten minutes, and what you should notice changing over the first few weeks.

Read our full safety guidelines if this is your first week of exercise, or if anything here feels unclear.

Step by step

Open any step to read the full instruction and how to make it easier. The timing is a guide — going slower is always allowed.

Warm up with three slow risesAbout 90 seconds
Sit at the front of the chair and stand up three times using the armrests. Move slowly and breathe out as you rise.
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Use both armrests fully.
Set one: eight risesAbout 150 seconds
Do eight sit-to-stands using the armrests as little as you safely can. Stand fully tall each time.
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Reduce to five rises per set.
Rest and resetAbout 90 seconds
Sit back, shake out your legs, and breathe for one full minute. Notice the effort in your thighs.
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Take two minutes if you need it.
Set two: no handsAbout 150 seconds
Do eight rises with your arms crossed over your chest, or hovering in front if you prefer. Push through your feet.
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Keep one hand on an armrest for reassurance.
Rest and stretchAbout 90 seconds
Rest another minute, then stretch your calves and the back of your thighs briefly.
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Stretch seated if you prefer.
Set three: with a pauseAbout 180 seconds
Do eight more rises, pausing for two seconds halfway up each time. This is the hardest set — slow is good.
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Do six rises without the pause.
Cool down and recordAbout 90 seconds
Walk slowly around the room for one minute, then sit. Write down how many rises you did without hands.
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Note the number so you can beat it next week.

Keep going

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Standing Step-Touch Flow
Fifteen minutes of continuous, low-impact standing movement with no jumping at all.
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Standing Wall Push and Reach
Twenty minutes of upper-body and leg strength using nothing but a wall.
20 minStandingA good challenge
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Reviewed by Dana Whitfield, PT, DPT — licensed physical therapist specialising in older-adult rehabilitation.