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Physical therapist Devin Trachman recommends the sit-to-stand as a practical strength exercise for people who want to support walking and everyday mobility. Her suggested routine is two to three sets of eight to 10 repetitions, with a chair and hand support available for those who need it. The source does not report clinical trial results or evidence that this exercise alone improves walking for everyone.
A sit-to-stand exercise is the single movement physical therapist Devin Trachman says she would choose to help support walking, according to a Fit&Well report. Trachman recommends two to three sets of eight to 10 repetitions, describing the chair-based movement as a way to train lower-body strength used in walking, stair climbing and standing up.
Trachman, identified by Fit&Well as a clinical director and physical therapist at Physical Therapy Central in West Edmond, says declining activity can contribute to weaker walking muscles, reduced balance and lower endurance. She argues that building strength and confidence may help make walking feel easier, rather than simply advising people to walk more. These are her professional views, not results from a clinical study presented in the report.
The exercise begins seated near the front of a sturdy chair, with feet flat and about shoulder-width apart. The person leans the chest slightly forward while keeping the back straight, then pushes through the heels to stand upright and lowers back down under control. The report identifies the quadriceps, gluteus maximus and core stabilizers as muscles involved.
Trachman recommends avoiding hand assistance if that is manageable. For people who need support, the report suggests using a chair with armrests or a sturdy support in front. Its suggested routine includes 60 seconds of rest between sets. It does not specify how often to perform the workout, how long to follow it, or a progression plan.
Building Strength for Everyday Walking
Sit-to-stands rehearse a common daily action while working muscles that contribute to standing and moving. For readers who find walking tiring or who want a simple strength exercise at home, the recommendation offers a practical starting point that requires only a stable chair. The option to use armrests or another support also allows the movement to be adjusted rather than treated as an all-or-nothing test.
Trachman connects strength training with walking confidence and continued independence, but the report does not establish that sit-to-stands prevent falls, restore mobility, or produce a particular improvement in walking. People’s abilities and reasons for difficulty vary. The recommendation is best understood as one exercise suggestion from a physical therapist, not a substitute for an individualized assessment when walking problems are new, worsening or painful.
chair exercise for lower body strength
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Why Trachman Chose the Chair Rise
The report frames its recommendation around a cycle Trachman describes: people may walk less when activity becomes tiring, painful or difficult to fit into daily life; lower activity can then be accompanied by declining strength, balance and endurance. She says gentle strength training can help address that pattern. The article does not provide research data quantifying how common this cycle is or how much the exercise changes walking outcomes.
Trachman is described as holding a Doctor of Physical Therapy degree and as an orthopedic clinical specialist, a credential she received in 2024. Fit&Well presents her recommendation as expert guidance. The supplied report includes no study design, comparison group or measured outcomes for sit-to-stands, so its exercise prescription should not be read as a tested, universal protocol.
““If I could only prescribe one exercise to improve walking, this would be it.””
— Devin Trachman, physical therapist, as quoted by Fit&Well
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Evidence and Individual Suitability
The report does not give a publication date, cite a clinical trial, or state how much sit-to-stand practice may change walking ability. It also does not say whether the suggested sets and repetitions have been tested for particular age groups or health conditions. Trachman’s recommendation is expert advice as reported by Fit&Well, and outcomes may differ from person to person.
It is also unclear how often the exercise should be done, when someone should increase repetitions, or what to do if the movement causes pain or dizziness. The report offers a basic modification using arm support but does not provide individualized screening. Anyone with a pre-existing condition, significant balance concerns, recent injury or pain that limits standing should seek guidance from a qualified health professional before starting or changing an exercise routine.
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Starting With a Supported Repetition
The report gives a basic routine rather than announcing a program or a follow-up study: perform two to three sets of eight to 10 sit-to-stands, resting about 60 seconds between sets. A reader who cannot rise without help can use armrests or a sturdy support, as Trachman recommends. The emphasis is on controlled movement and a stable chair, not speed.
No further milestone, research release or change to the recommendation is specified in the supplied material. Readers should treat the routine as a starting suggestion and adapt it to their ability; professional advice is appropriate if standing is difficult or symptoms arise.
home exercise equipment for mobility
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Key Questions
Which exercise does Devin Trachman recommend for walking?
She recommends the sit-to-stand, rising from a chair and lowering back down with control. She says it trains lower-body strength used in everyday movements, including walking.
How many sit-to-stands does the report suggest?
The suggested routine is two to three sets of eight to 10 repetitions, with about 60 seconds of rest between sets. The report does not specify how many days per week to do it.
Can I use my hands or chair arms?
Yes. The report says people who need assistance can use a chair with armrests or a sturdy support in front. Trachman suggests avoiding hand support only if doing so is manageable.
Does the report prove sit-to-stands improve walking?
No clinical trial or measured walking outcome is provided in the supplied report. The recommendation is Trachman’s professional guidance, not proof that the exercise will improve walking for everyone.
Who should seek advice before trying the exercise?
People with pain, significant balance concerns, a recent injury or a pre-existing health condition should consider getting guidance from a qualified health professional before starting. Stop if the movement causes concerning symptoms.
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