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Physical therapist Devin Trachman recommends the sit-to-stand as a starting exercise for building lower-body strength that supports walking. Her suggested routine is two to three sets of eight to 10 repetitions, with a sturdy chair and modifications for people who need support. The source does not report research testing the exercise or evidence that it improves walking for everyone.
Physical therapist Devin Trachman recommends the sit-to-stand—standing up from a chair and sitting back down—as a practical exercise for strengthening muscles used in walking. In a Fit&Well report, she suggests two to three sets of eight to 10 repetitions, describing the movement as relevant to walking, stair climbing and getting up independently. The recommendation is expert guidance, not a reported clinical trial showing that this routine improves walking for every person.
Trachman, identified by Fit&Well as a clinical director and physical therapist at Physical Therapy Central in West Edmond, Oklahoma, says sit-to-stands work the quadriceps, gluteus maximus and core stabilizers. The exercise begins seated near the front of a sturdy chair, with feet flat and about shoulder-width apart. The person leans forward slightly while keeping the back straight, stands by pushing through the heels, then lowers back into the chair with control.
The suggested starting volume is two to three sets of eight to 10 repetitions, with 60 seconds of rest. Trachman advises avoiding hand support if possible, but the report offers alternatives for people who need it: use a chair with armrests for light assistance or hold a sturdy support in front. The article does not specify how often to perform the exercise or how quickly to increase repetitions.
Trachman links strength work to a broader concern: when walking becomes tiring or difficult, people may become less active, which can contribute to weaker supporting muscles, poorer balance and reduced endurance. She says gentle strength training may help address that pattern. The source presents this as her professional view and does not provide study results, measured outcomes or a guarantee of improved mobility.
Strength for Everyday Mobility
The recommendation focuses on a movement people already use in daily life rather than a specialized gym exercise. Standing from a chair draws on lower-body strength and control, abilities also needed for walking, stairs and transfers. That makes the exercise easy to understand and potentially accessible to people looking for a modest way to work on functional strength at home.
The article also highlights how reduced activity and declining confidence can reinforce each other. Trachman says walking may become harder as activity falls and strength, balance and endurance decline. Her approach is to build capacity that can make movement feel more manageable, rather than relying only on advice to walk more. That is a rationale for the exercise, not proof that sit-to-stands alone prevent falls, restore independence or treat pain.
For readers, the practical point is that the movement can be adjusted: a chair arm or stable support can provide assistance, and the repetition range gives a concrete starting point. Anyone with pain, balance problems, a recent injury or a health condition may need an individualized plan rather than following a general routine without guidance.
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How the Recommendation Fits
The Fit&Well report frames the exercise around changes that can accompany aging, including reduced muscle mass and mobility. It also quotes Trachman saying that people may walk less not simply because they are older, but because of busy schedules, pain or increased fatigue. The supplied report does not include population statistics or research citations quantifying how common those causes are.
Trachman is described as holding a Doctor of Physical Therapy degree and as an orthopaedic clinical specialist, a certification she received in 2024. Her clinical interests include outpatient orthopaedics, sports injuries, manual therapy and pediatric therapy. Fit&Well’s article is an exercise recommendation from a named physical therapist; it is not presented as a formal treatment guideline or as a comparison of sit-to-stands with other exercises.
The instructions emphasize controlled movement and a stable chair. For a person who cannot stand without using their arms, the report treats assistance as a modification rather than a reason to force an unsupported repetition. It does not provide individualized screening criteria, so the exercise may not suit every reader in its standard form.
“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 Fit
The supplied report does not cite a clinical study comparing sit-to-stands with other exercises, measure changes in walking ability, or say how many people might benefit. It is also unclear whether Trachman’s suggested sets and repetitions are intended for all ages and fitness levels or how the routine should progress over time.
There is no detailed advice for readers with knee or hip pain, balance limitations, recent surgery or other conditions that affect exercise. The report recommends a stable chair and allows hand support, but it does not set out warning signs or a screening process. Readers who feel unsafe or experience pain while standing should seek guidance from a qualified health professional rather than push through the movement.
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Applying the Exercise Safely
The report offers no scheduled follow-up, study or additional milestone. Its immediate guidance is to begin with a sturdy chair, controlled repetitions and support if needed, using the suggested range of two to three sets of eight to 10 rather than attempting unsupported repetitions beyond a person’s ability.
People who want to use sit-to-stands as part of a walking or mobility plan can ask a physical therapist or other qualified clinician whether the movement and dose fit their needs. The source does not provide a timeline for expected changes, so any progress should not be assumed to occur by a particular date.
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Key Questions
What exercise does the physical therapist recommend?
Devin Trachman recommends sit-to-stands: rising from a chair and lowering back down with control. She describes the movement as useful for building strength involved in walking and other everyday tasks.
How many sit-to-stands does the report suggest?
The suggested routine is two to three sets of eight to 10 repetitions, with 60 seconds of rest. The source does not specify how many days per week to do them.
Can I use my hands for support?
Yes. The report suggests using a chair with armrests for light support or a sturdy surface in front if standing without assistance is difficult. The chair and support should be stable.
Does the article prove sit-to-stands improve walking?
No. It reports a physical therapist’s recommendation and rationale, but does not cite a trial or provide measured results showing that the exercise improves walking for everyone.
What if the exercise causes pain or feels unsafe?
Do not force the movement. The article does not provide personalized medical advice; people with pain, balance concerns, recent injury or a health condition should ask a qualified health professional about an appropriate exercise plan.
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