By Sam Hopes

Copyright tomsguide

Skip to main content

Tom’s Guide

Newsletters

View Profile

Search Tom’s Guide

Phone Insights

Phone Best Picks

Phone Deals

Phone Face-Offs

Phone How-Tos

Phone Reviews

Network Carriers

Android Phones

Google Phones

Motorola Phones

OnePlus Phones

Samsung Phones

Nothing Phone

TV Best Picks

TV Face-Offs

Audio Insights

Audio Best Picks

Audio Deals

Audio Face-Offs

Audio How-Tos

Audio Reviews

Over-Ear Headphones

Bluetooth Speakers

Entertainment

Streaming Devices

Prime Video

Paramount Plus

Playstation

Gaming Peripherals

Connections

Computing Insights

Computing Best Picks

Computing Deals

Computing Face-Offs

Computing How-Tos

Computing News

Computing Reviews

VPN Best Picks

VPN Face-Offs

VPN How-Tos

VPN Reviews

Operating Systems

Malware & Adware

Smart Glasses

Chromebooks

Gaming Laptops

Apple Desktops

Gaming Desktops

Android Tablets

Computing Brands

AI Insights

AI Best Picks

AI Face-Offs

Google Gemini

Apple Intelligence

Mattress Best Picks

Mattress Deals

Mattress Face-Offs

Mattress How-Tos

Mattress News

Mattress Reviews

Mattress Care

Mattress Toppers

Pillows & Bedding

Smartwatches

Fitness Trackers

Smart Rings

Apple Watch

Home Insights

Home Best Picks

Home Face-Offs

Home How-Tos

Home Reviews

Home Topics

Home Appliances

Home Office

Home Security

Home Brands

Popular Brands

View Phones

Phone Insights

Phone Best Picks

Phone Deals

Phone Face-Offs

Phone How-Tos

Phone Reviews

Network Carriers

View Network Carriers

Android Phones

View Android Phones

Google Phones

Motorola Phones

OnePlus Phones

Samsung Phones

Nothing Phone

TV Best Picks

TV Face-Offs

Audio Insights

View Audio Insights

Audio Best Picks

Audio Deals

Audio Face-Offs

Audio How-Tos

Audio Reviews

Headphones

View Headphones

Over-Ear Headphones

View Speakers

Bluetooth Speakers

Entertainment

View Entertainment

View Streaming

Streaming Devices

Prime Video

Paramount Plus

View Gaming

Playstation

Gaming Peripherals

Word Games

Connections

View Computing

Computing Insights

Computing Best Picks

Computing Deals

Computing Face-Offs

Computing How-Tos

Computing News

Computing Reviews

VPN Best Picks

VPN Face-Offs

VPN How-Tos

VPN Reviews

View Hardware

View Software

Operating Systems

View Security

Malware & Adware

View VR & AR

Smart Glasses

View Laptops

Chromebooks

Gaming Laptops

View Desktops

Apple Desktops

Gaming Desktops

View Tablets

Android Tablets

Computing Brands

AI Insights

AI Best Picks

AI Face-Offs

AI Engines

Google Gemini

Apple Intelligence

View Wellness

Mattresses

View Mattresses

Mattress Best Picks

Mattress Deals

Mattress Face-Offs

Mattress How-Tos

Mattress News

Mattress Reviews

Mattress Care

Mattress Toppers

Pillows & Bedding

View Fitness

Smartwatches

Fitness Trackers

Smart Rings

Apple Watch

Home Insights

Home Best Picks

Home Face-Offs

Home How-Tos

Home Reviews

Home Topics

Home Appliances

Home Office

Home Security

View Outdoors

Home Brands

Popular Brands

Apple Event

iPhone 17 Pro
The World in 2035
Wordle Today
Best laptops

Best Mattress

Don’t miss these

Over 60? Forget running and swimming — these 5 bodyweight exercises help strengthen your entire body, using just a chair

Over 60? Add these 5 anti-aging exercises to your routine to build muscle mass and increase bone density

Fitness trainer: Do these 5 compound exercises in your 30s, 40s and 50s to slow the impact of aging on muscles and joints

Build strength, muscle and power in your 60s with these 6 essential strength exercises, according to an expert conditioning coach

I’m a personal trainer — these are the 5 compound exercises I taught my dad to build strength and muscle

6 essential exercises everyone should be doing after 70 to build strength and mobility, according to a physical therapist

Over 60? Forget walking — unlock healthy aging with these 5 simple daily exercises

Over 60? Try these 5 expert-approved bodyweight exercises to build muscle and prevent pain

Forget running and swimming — this chair workout boosts your metabolism and builds cardiovascular fitness

Who needs weights? I’m a personal trainer, and this 3-move bodyweight workout boosts core stability and builds strength all over

I’m 72 years old — here’s the simple bodyweight workout I do to build strength and mobility with just 5 exercises

Who needs the gym? Longevity expert shares the only 6 exercises you need after 40, 50 and 60 to build strength

I’m 61 and a PT. Here’s the simple workout I give my clients to stay strong and fit

No, not squats — according to a physio, this simple seated exercise will help injury-proof your walking workouts

Forget gym machines — study shows this type of exercise is the most effective at building strength, muscle and power

5 chair exercises that build functional strength after 50 — and they’re beginner-friendly

10 September 2025

You need minimal equipment, too.

When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works.

(Image credit: Getty Images)

Functional strength refers to the ability to perform daily activities and tasks with ease, which can decline with age depending on how active you are and the types of activities you engage in.

Think about carrying your kids, climbing stairs, or getting up out of a chair without help; these are all functional activities, so you’ll need to train the muscle groups responsible for helping you perform them in a similar way to how you’d perform these movements.
Chair exercises get looked down on because people think they’re basic, or for the elderly — but they’re not; seated exercises are incredibly effective at strengthening your body from head to toe while working your core muscles.

You may like

Over 60? Forget running and swimming — these 5 bodyweight exercises help strengthen your entire body, using just a chair

Over 60? Add these 5 anti-aging exercises to your routine to build muscle mass and increase bone density

Fitness trainer: Do these 5 compound exercises in your 30s, 40s and 50s to slow the impact of aging on muscles and joints

Standing from a seated position, pushing, pulling, or reaching overhead can become more difficult depending on your experience with exercise as you get older. But it’s never too late to get started. You can build or rebuild functional strength and mobility using these five chair exercises that translate to your daily life and beyond.

Here they are.
What are the 5 chair exercises?
Even if you walk often or love running, you need to maintain strength in your arms, legs and core to develop (or retain) functional strength. And I’m not talking about building abs either, I mean strengthening the deeper stabilizing muscles that support your pelvis and spine every day.
Sarcopenia (muscle atrophy) can kick in around 40, so it’s crucial to maintain or build strength to combat the natural changes that occur with age and keep normal activities pain-free.

Sign up to get the BEST of Tom’s Guide direct to your inbox.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over.
These are the movements I would recommend trying first. As you get stronger, you can adapt exercises to challenge you more.
1. Sit to stand

(Image credit: Shutterstock images)
Sit to stand targets your quads, glutes, hips and core using just your bodyweight to stand from a seated position, just like getting off the couch or raising from your restaurant seat.

Sit in a chair with both feet flat, hip-width apart
Place your hands on your lap, hips, or shoulders
Engage your core muscles, then lean slightly forward
Drive through your heels to stand without using your hands for support
Slowly sit down on to the chair with control
Repeat for 8-10 reps and 3-4 sets.
To practice as a beginner, you can use a higher chair or place your hands down for extra support. Try to avoid using any type of momentum and use your core and legs to drive the movement.
2. Single-arm or dual seated banded row

(Image credit: Shutterstock)
Pulling power is essential to train the posterior muscles of the body that also support proper posture. Weak traps, rhomboids and rotator cuff muscles (a group of muscles that support the rear deltoids) help prevent slouching and allow you to perform pull-based movements.

Secure a resistance band in front of you using an anchor point at stomach height
Grip the end of the band in one or both hands using any grip you like (overhand, underhand, or neutral) with your arms(s) extended
Row your elbow(s) toward your hip(s), keeping close to the body and squeezing your shoulder blades together
Slowly extend your arm(s) again
Aim for 8-12 reps of 3-4 sets per side.
The thicker the band, the harder this exercise becomes. You could also move further away from the anchor point. The goal is to feel your back muscles squeezing as you row, so try not to compromise on your range of motion just to use a thicker band.
Keep your back tall and shoulders away from your ears. You could progress this exercise by sitting on the ground with your legs extended, challenging your core more and testing hamstring flexibility.
3. Seated overhead press

(Image credit: Shutterstock)
The overhead press strengthens your upper pecs, shoulders and triceps while increasing upper-body power and strength. Think about the muscles you need to place something on a shelf overhead or throw something into the air.

Sit on a chair and wrap one end of a resistance band beneath your feet, placing your feet hip-width apart
Use an underhand grip to hold the other end of the band, shoulder-width apart
Engage your core muscles and keep your back straight against the chair
Press the band overhead, fully extending both arms
Lower with control to shoulder height
Aim for 8-10 reps and 3-4 sets.
For beginners, use a thinner band that will allow you to press more easily, or you could replace the band with a set of dumbbells. Over time, see if you can shift forward on your chair so that your back is unsupported. Avoid arching your lower back or hunching.

(Image credit: Shutterstock)
4. Chair push-ups

(Image credit: Shutterstock)
You can make your push-ups harder or easier using just a chair. Push-ups also increase pushing power and target the same muscle groups as the overhead press but with much more emphasis on the pectoral muscles, rather than the shoulders.

Ensure your chair is secure and can’t move
Place your hands on the edge of the chair and step back into a high plank position, feet hip-width apart
Keep your elbows tracking back toward you and engage your core
Lower your chest toward the floor, bending your elbows
Press the chair away to extend both elbows with power
Aim for 3-4 sets of 8-10 reps.

(Image credit: Shutterstock)
To make this exercise more challenging, ensure you can perform 10 push-ups on the floor first, with and without your knees, then try decline push-ups by placing your feet on the chair, toes tucked under, and your hands on the floor.
5. Seated banded leg marches

Seated Knee Raises – YouTube

Leg marches are great at targeting the quads and hip flexors, also mimicking the action of climbing while remaining low-impact. Place a loop band just above your knees before you start, choosing a band that doesn’t inhibit your range of motion.
The quadriceps support your knee joints and help you climb, step, walk and run, and strong hip flexors help you move properly without injury while supporting your pelvis.

Sit with your back against the chair with your knees bent and feet flat on the floor, hip-width apart. You can also sit on a bench (as above) for less support
Lift your right knee into the air and drive against the band, as if marching on the spot
Lower your right leg back down, then repeat on the left side
Continue marching for 8-12 reps per leg and 3-4 sets. Remove the band if it’s too much.
Chair exercises can be used to be as supportive or unsupportive as you need, and it doesn’t necessarily make an exercise easier. Of the best functional exercises you can do, pushing up to stand and pushing or pulling your own weight are the first place I would always start.
These moves are direct; they hit the exact muscles and movement patterns we intend them to and translate very well to other types of activities. You’ll also quickly learn where you’re at in terms of basic strength and balance.
Remember to move slowly and with control, using as much range of motion as you can. Your core will be working throughout to stabilize you, and you can progress exercises by adding load or working one side at a time.
Follow Tom’s Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds. Make sure to click the Follow button!
More from Tom’s Guide

30 minutes, full body — two trainers share the workout that builds muscle and strength
Forget squats — this 20-minute chair yoga routine sculpts stronger legs and core muscles without weights
Forget burpees —the ‘Pilates burpee’ is beginner-friendly and low-impact (and you’ll love it)

Back to Yoga Mats

Showing 10 of 154 deals

Gaiam Yoga Mat

$17.97View

Manduka PRO Yoga Mat

Gaiam Yoga Mat

$15.99View

Manduka PRO Yoga Mat

$180.61View

Gaiam Yoga Mat

Manduka PRO Yoga Mat

Gaiam Yoga Mat

$16.99View

Manduka PRO Yoga Mat

Gaiam Yoga Mat

$17.60View

Manduka PRO Yoga Mat

Social Links Navigation
Fitness Editor and Coach

Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom’s Guide. She is also currently undertaking her Yoga For Athletes training course.
Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.
Having coached at fitness studios like F45 and Virgin Active and personal trained, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells.
She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body.
Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.

You must confirm your public display name before commenting

Please logout and then login again, you will then be prompted to enter your display name.

Over 60? Forget running and swimming — these 5 bodyweight exercises help strengthen your entire body, using just a chair

Over 60? Add these 5 anti-aging exercises to your routine to build muscle mass and increase bone density

Fitness trainer: Do these 5 compound exercises in your 30s, 40s and 50s to slow the impact of aging on muscles and joints

Build strength, muscle and power in your 60s with these 6 essential strength exercises, according to an expert conditioning coach

I’m a personal trainer — these are the 5 compound exercises I taught my dad to build strength and muscle

6 essential exercises everyone should be doing after 70 to build strength and mobility, according to a physical therapist

Latest in Workouts

I’m a personal trainer — here’s 3 things I noticed about my body after swapping CrossFit for reformer Pilates

This 30-minute Pilates workout strengthens the whole body and improves your mobility — and you don’t need any kit to do it

My dad is 72, and these are the 3 strengthening exercises I use (as a trainer) to bulletproof his lower back, hips and glutes against injury

No, you don’t need the gym — here’s the 15-minute wall Pilates routine that builds strength and mobility after 40

At 71, I’m a fitness coach. Here’s the workout I swear by for strength and mobility

Fitness trainer: Do these 5 compound exercises in your 30s, 40s and 50s to slow the impact of aging on muscles and joints

Latest in Features

I reviewed the iPhone 16 — 5 last-minute rumored iPhone 17 upgrades I’m excited for

Apple Watch 11 vs Apple Watch Ultra 3 vs Apple Watch SE 3: All the rumored new features

I test TVs for a living — here are 3 reasons I’d splurge on OLED over a cheap TV

I test smartwatches for a living — these are the 5 biggest Apple Watch 11 and Ultra 3 upgrades I want to see

7 steps to stay safe after receiving a data breach notification letter

AirPods Pro 3 — 5 things I want to see from Apple’s new earbuds

LATEST ARTICLES

5 best new to Hulu movies with 90% or higher on Rotten Tomatoes

I just tried the Apple Watch Series 11 — and what impressed me most might surprise you

Apple Watch 11 preorders — save up to $335 right now

iPhone 17 — 6 reasons to buy (and 3 reasons to skip)

Razer Blade 18 (2025) review

Tom’s Guide is part of Future US Inc, an international media group and leading digital publisher. Visit our corporate site.

Terms and conditions

Contact Future’s experts

Privacy policy

Cookies policy

Accessibility Statement

Advertise with us

Future US, Inc. Full 7th Floor, 130 West 42nd Street,

Please login or signup to comment

Please wait…