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Physical therapist Devin Trachman recommends the sit-to-stand exercise as a practical way to build lower-body strength used in walking and other daily activities. She suggests two to three sets of eight to 10 repetitions, with support or a chair with armrests if needed. The source report provides expert guidance, not evidence from a new clinical study.
Physical therapist Devin Trachman recommends the sit-to-stand exercise as a starting point for people who want to strengthen muscles used in walking. In a Fit&Well report, she describes standing up from a chair and sitting back down with control as a functional exercise that can also support stair climbing and getting up independently; the report does not present new clinical trial results.
Trachman, identified by Fit&Well as a clinical director and physical therapist at Physical Therapy Central in West Edmond, advises doing two to three sets of eight to 10 repetitions, resting for 60 seconds between sets. The movement targets the quadriceps, gluteus maximus and core stabilizers, according to the report.
To perform it, sit near the front of a sturdy chair with feet flat and about shoulder-width apart. Lean the chest slightly forward while keeping the back straight, then push through the heels to stand upright. Lower back into the chair slowly and with control. Trachman’s form guidance is to avoid using the hands if possible.
The report also gives a modification: people who need help rising can use a chair with armrests for light support, or hold a sturdy surface in front of them. These options are presented as ways to adapt the movement while building strength. The source does not specify how quickly a person should progress or how long to follow the routine.
Building Strength for Everyday Walking
The recommendation focuses on a movement tied directly to daily independence: getting up from a chair. The same lower-body strength used for that task is also involved in standing and climbing stairs, making the exercise relevant to more than a workout setting. For readers who find longer walks tiring or difficult, a chair-based movement may offer a manageable way to work on strength.
Trachman says declining activity can contribute to weaker muscles, reduced balance and lower endurance, which may make walking feel harder and further discourage activity. She argues that building strength and confidence can help interrupt that cycle. These are her professional views as quoted in the report, not a guarantee that sit-to-stands will improve every person’s walking or prevent loss of independence.
The article gives a specific exercise and a starting dose rather than urging readers simply to walk more. That can make the advice easier to put into practice, while the suggested use of armrests or support acknowledges that ability varies. People with pain, balance concerns or health conditions may need an individualized plan from a physical therapist or other qualified health professional.
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Why the Report Focuses on Chair Rises
Fit&Well frames the recommendation around changes that can accompany aging, including declines in muscle mass and mobility. It also quotes Trachman as saying that people may reduce or stop walking because daily life becomes busy, pain develops, or walking feels more tiring—not simply because they have reached a certain age.
Trachman’s point is that reduced activity can make walking feel harder: muscles supporting movement may weaken, balance can decrease and endurance can drop. She recommends gentle strength training as a way to work on those factors. The report does not establish that this sequence applies to every person or that one exercise alone reverses it.
The recommendation comes from a practitioner with a physical therapy background. Fit&Well says Trachman earned a Doctor of Physical Therapy degree from the University of Oklahoma Health Sciences Center and became a board-certified orthopaedic clinical specialist in 2024. That background identifies the source of the advice, but it does not replace evidence from a controlled study, which the article does not cite.
“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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Limits of the Exercise Advice
The report does not cite a clinical trial testing this specific sit-to-stand routine or quantify how much it might change walking ability. It also provides no comparison with other strength exercises, no expected timeline for results and no information about how the recommendation may differ for people with particular diagnoses or levels of mobility.
Trachman’s suggested sets and repetitions are general guidance in the article, not an individualized prescription. The source does not define who should avoid the movement, how to respond if it causes pain, or what level of support is appropriate for a particular reader. Anyone with significant pain, a history of falls, balance problems or a pre-existing health condition should seek professional guidance before starting or changing an exercise routine.
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How Readers Can Apply the Guidance
Fit&Well’s report gives readers a starting routine but does not announce a follow-up study, formal program or additional assessment. People considering the exercise can begin by checking that the chair is sturdy and positioned so it will not slide, and by using armrests or a stable support if standing without assistance is difficult. The source’s suggested starting amount is two to three sets of eight to 10 repetitions, with 60 seconds of rest between sets.
Readers should treat the routine as general fitness advice rather than a diagnosis or treatment plan. If the movement feels unsafe, causes pain, or is difficult to perform even with support, a physical therapist can help assess the issue and suggest suitable adaptations. Fit&Well’s article does not say whether Trachman or the publication plans to provide additional guidance, so further developments are not specified.
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Key Questions
Which exercise did Trachman recommend?
She recommended sit-to-stands: rising from a chair to a standing position, then lowering back into the chair with control.
How many sit-to-stands does the report suggest?
The report lists two to three sets of eight to 10 repetitions, with 60 seconds of rest between sets. It presents this as general guidance, not an individualized prescription.
What if standing up without using the hands is difficult?
Trachman suggests using a chair with armrests for light support or a sturdy surface in front. People who remain unsure about safety can ask a physical therapist for an adapted version.
Does the report prove sit-to-stands improve walking?
No. The article reports Trachman’s professional recommendation and rationale, but does not cite a clinical trial or provide measured results for this routine.
Who should seek advice before trying the exercise?
People with pain, balance concerns, a history of falls or a pre-existing health condition should seek guidance from a qualified health professional before starting or changing an exercise routine.
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