Exercise Chair For Leg Strengthening After 60, From A Trainer

Coach shares five chair-based moves that rebuild leg strength after 60.

Lower body energy is essential for healthy aging. The major muscle groups in your legs, such as the quads, hamstrings, and glutes, support important daily movements such as standing up from a chair, climbing stairs, balancing, and walking. But after age 60, these muscles can weaken if not challenged regularly with some form of resistance training.

Age-related muscle loss (a condition known as sarcopenia) is the cause of this natural decline in muscle strength as you age. Studies show that adults can lose up to two percent of body weight per year after 50, and the lower body tends to experience significant loss. When leg strength decreases, daily activities can become more difficult and the risk of falls and fractures can increase.

But with all the conflicting information on the internet, it can feel overwhelming to figure out where to start. That’s why we talked to them James Bickerstaff, CPTpersonal trainer at OriGym, who shares his top five exercises specifically designed to restore leg strength faster than squats after 60.

“These exercises allow people to strengthen the major muscles of the legs while reducing stress on the joints,” says Bickerstaff. “They can help rebuild the strength needed for daily movements such as standing, walking, and climbing stairs.”

Read on for Bickerstaff’s recommended chair exercises, along with detailed instructions for each. Then, when you’re done, check these out 5 Static Exercises That Flatten That Stubborn Midsection Faster Than Crunches After 60.

Seated Leg Extensions

Seated leg extensions target your quads, which are the large muscles at the front of your thighs and are important for standing, walking, and climbing stairs. “This is one of the safest and most effective ways for older adults to rebuild quadriceps strength without putting too much stress on the knees or lower back,” says Bickerstaff.

How to do it:

1. Sit tall in a sturdy chair with your feet flat on the floor.
2. Keep your back straight and hold your core.
3. Slowly extend one leg straight in front of you.
4. Raise your leg until it is almost parallel to the floor.
5. Hold the position for about one to two seconds.
6. Lower your leg back down with control.
7. Repeat the movement with the opposite leg.
8. Do 2 to 3 sets of 10 to 12 repetitions for each leg. Rest 30 to 45 seconds between sets.

Sitting March

This movement strengthens the hip flexors and upper thigh muscles while helping to improve coordination and mobility. “Sitting marches are great for rebuilding hip flexor strength and improving your coordination, both of which are important for walking with confidence as we age,” explains Bickerstaff.

How to do it:

1. Sit straight in a chair with your shoulders relaxed.
2. Place your feet on the floor with your knees bent at about 90 degrees.
3. Engage your spine to maintain an upright posture.
4. Bring one knee up to your chest in a marching motion.
5. Pause for one to two seconds at the top of the movement.
6. Lower your foot back slowly.
7. Repeat with the opposite leg.
8. Complete 2 to 3 sets of 12 to 15 repetitions per leg, resting 30 to 45 seconds between sets.

Related: 5 Daily Exercises That Build Muscle Faster Than Gym Workouts After 606254a4d1642c605c54bf1cab17d50f1e

Chair Squat

Mastering this movement pattern can help improve functional independence and lower body strength. “Squats strengthen the muscles that are used in your daily movements like getting up from a chair or on the toilet,” says Bickerstaff. “This will strengthen your glutes, quads and hamstrings, while improving your mobility.”

How to do it:

1. Sit on the edge of a sturdy chair with your feet hip-width apart.
2. Cross your arms over your chest or stretch them slightly forward.
3. Lean your body slightly forward while keeping your back straight.
4. Press through your heels to stand up.
5. Fully extend your hips and knees at the top of the movement.
6. Lower slowly with control (avoid falling quickly from the seat).
7. Aim for 2 to 3 sets of 8 to 10 repetitions. Rest 45 to 60 seconds between sets.

Sitting Heel Raise

Calf muscles are often overlooked, but they are important for mobility and balance. “The seated heel raise is great for strengthening the calves, which plays an important role in preventing falls,” says Bickerstaff.

How to do it:

1. Sit straight in a chair with your feet facing the floor.
2. Keep your knees bent and your stance far.
3. Press the balls of your feet into the ground.
4. Slowly lift your heels off the floor.
5. Jump on the balls of your feet while maintaining control.
6. Pause for one to two seconds at the top of the movement.
7. Slowly lower your heels back down.
8. Do 2 to 3 sets of 12 to 15 reps, resting 30 to 45 seconds between sets.