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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 support or chair armrests available for people who need them. The source does not report clinical trial results or establish that the exercise works for everyone.
Physical therapist Devin Trachman recommends the sit-to-stand exercise as a way to build lower-body strength used in walking and other everyday movements, according to a Fit&Well report. Trachman suggests performing two to three sets of eight to 10 repetitions; the advice matters to readers looking for a simple strength exercise, but the report presents a therapist’s recommendation rather than evidence from a clinical trial.
The exercise involves sitting toward the front of a sturdy chair with feet flat and about shoulder-width apart, leaning the chest slightly forward while keeping the back straight, then pushing through the heels to stand upright. The person lowers back into the chair slowly and with control. Trachman advises resting for 60 seconds between sets, according to the report.
Sit-to-stands work the quadriceps and gluteus maximus, along with core stabilizers, the report says. The movement resembles a task people perform repeatedly at home, and Trachman describes standing from a chair as a functional movement relevant to walking, climbing stairs and getting up independently. Those are the rationale for her recommendation; the supplied report does not provide measurements of walking improvement.
For people who cannot stand without assistance, the report suggests using a chair with armrests for light support or placing a sturdy support in front of them. Trachman’s form guidance is to avoid using the hands if possible, but the modifications make clear that the movement can be adjusted rather than attempted unsupported. Anyone with pain, balance concerns or health conditions should seek individualized advice from a qualified health professional before starting or changing an exercise routine.
Strength for Everyday Walking
Walking depends on more than the act of taking steps: lower-body strength and balance help people move around and rise from chairs. A chair-based exercise may be appealing because it uses an ordinary household object and rehearses a movement that is part of daily life. Trachman’s recommendation gives readers a concrete starting point rather than simply advising them to walk more.
In the report, Trachman says reduced activity can contribute to weaker muscles, less balance and lower endurance, which can make walking feel harder. She argues that gentle strength training may help interrupt that pattern and support confidence and continued activity. These are the therapist’s stated rationale, not a guarantee that sit-to-stands will restore mobility or prevent loss of independence for every person.
The practical takeaway is modest: the exercise is one option for building strength, and the suggested repetitions are a starting prescription from Trachman. Readers should adapt the movement to their abilities, use support when needed and stop if they experience concerning pain or dizziness. The report does not compare sit-to-stands with other exercises or establish a best exercise for all people who want to improve walking.
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Why a Chair Exercise Was Recommended
The Fit&Well article frames its advice around age-related changes in muscle mass and mobility, while also noting that people may walk less for reasons such as busy schedules, pain or walking becoming more tiring. It quotes Trachman, clinical director of Physical Therapy Central, describing a possible cycle in which lower activity is followed by reduced strength, balance and endurance, making walking feel more difficult.
Trachman says that even small strength gains can support walking endurance and quality of life, and that building strength and confidence may be more useful for some people than simply telling them to walk more. These statements are attributed to her in the report. The supplied material does not include an independent study, patient outcomes or a named research group testing the exercise.
The source identifies Trachman as a physical therapist with a Doctor of Physical Therapy degree and board certification as an orthopaedic clinical specialist in 2024. Her professional background helps explain why the report presents her as an expert source, but it does not turn the recommendation into a universal clinical guideline.
““If I could only prescribe one exercise to improve walking, this would be it.””
— Devin Trachman, clinical director of Physical Therapy Central, as quoted by Fit&Well
Limits of the Exercise Advice
The supplied report does not state when the article was published, cite a clinical study evaluating sit-to-stands for walking, or give data showing how much participants might improve. It also does not specify how quickly someone should expect results or how long to continue the routine. Trachman’s recommendation is therefore best understood as expert guidance reported by Fit&Well, not a measured outcome or formal treatment plan.
Individual needs can differ based on strength, balance, pain and medical history. The report offers a chair and support modifications, but it does not set out screening criteria for who should avoid the exercise or provide individual assessment. People who are unsteady, have ongoing pain or have a health condition affecting exercise should consult a clinician or physical therapist for guidance suited to them.
How Readers Can Apply the Advice
The report gives no follow-up study, formal program or next publication milestone. Readers interested in trying the exercise can begin with a sturdy chair and Trachman’s suggested range of two to three sets of eight to 10 repetitions, resting 60 seconds between sets, while using armrests or a stable support if needed. The movement should be controlled, and the person should not force a repetition they cannot complete safely.
For a tailored plan, a physical therapist or other qualified health professional can assess whether sit-to-stands are appropriate and suggest adjustments. Any future evidence about measurable walking gains, the ideal training schedule or how the exercise compares with other strength routines is not included in the source material.
Key Questions
What exercise did the physical therapist recommend?
Devin Trachman recommended sit-to-stands: standing up from a chair and lowering back down with control. The Fit&Well report presents this as her recommendation for building strength relevant to walking.
How many sit-to-stands does she suggest?
The suggested routine is two to three sets of eight to 10 repetitions, with 60 seconds of rest between sets. This is the routine in the report, not an individualized prescription for every reader.
What if I need my hands to stand up?
The report suggests using a chair with armrests for light support or a sturdy support in front of you. Do not attempt unsupported repetitions if doing so would make you unsteady.
Does the report prove sit-to-stands improve walking?
No. It reports Trachman’s professional recommendation and her explanation of the exercise’s relevance to walking. The supplied source does not include trial results or quantified improvements.
Should someone with pain or balance problems try the exercise?
The report does not provide individualized screening advice. People with pain, balance concerns or health conditions affecting exercise should ask a qualified health professional whether the movement is suitable and how to modify it.
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