09/03/2026
One of the first signs that someone is beginning to lose strength and independence is that getting out of a chair becomes difficult.
At first, they need to push off with their hands. Then standing up starts to feel unsteady. They become afraid of falling. So they begin avoiding getting up unless they have to.
And that creates a cycle. Less movement leads to weaker muscles, which makes standing even harder.
BUT we can work to break that cycle!
If you or someone you love has trouble standing up from a chair, this assisted sit-to-stand is a safer and effective place to begin.
Benefits:
• Strengthens your thighs, hips, and glutes
• Makes everyday activities easier
• Improves balance and stability
• Helps reduce fall risk
• Builds confidence with standing and walking
• Encourages more movement throughout the day
• Supports independence and quality of life
How to do it:
✔️ Sit in a sturdy chair (no wheels).
✔️ Position yourself in front of a sturdy table, countertop, or other secure surface.
✔️ Place your hands on the surface.
✔️ Push through your feet as you stand.
✔️ Slowly lower yourself back to the chair with control.
✔️ Repeat 8–10 times, or whatever you can do.
Need an easier option?
Stand up with assistance, then squat instead of sitting all the way back down, then return
to standing. This helps you gradually build the strength needed for a full sit-to-stand.
Safety Tip: If needed, have someone stand behind the chair and hold the back of it to keep it from sliding. Always use a sturdy chair on a non-slip surface.
Every time you practice this movement, you’re training for real life, not just exercising.
Are you or a loved one ready to get stronger, more flexible, and have better balance? I’d love to help! Join my online exercise classes or work with me one-on-one through online personal training.
Michelle Rogers, CPT
Senior Fitness Specialist
Online Exercise Classes
Online Personal Training
www.MichelleRogers.fitness
