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Physical therapist Devin Trachman recommends the sit-to-stand exercise as a way to strengthen muscles used for walking and everyday movements. She suggests two to three sets of eight to 10 repetitions, with a chair or light hand support as needed. The source report does not describe a clinical trial testing this specific routine or quantify its effects on walking.
Physical therapist Devin Trachman recommends the sit-to-stand as a starting exercise for people who want to build strength that supports walking. In a report by Fit&Well, the Physical Therapy Central clinical director said the chair-based movement works lower-body muscles used in walking and other daily tasks; her suggested routine is two to three sets of eight to 10 repetitions.
Trachman describes standing up from a chair as a functional movement that can help build strength for walking, climbing stairs and rising independently. The report says the exercise targets the quadriceps, gluteus maximus and core stabilizers. It presents the recommendation as guidance from a physical therapist, not as the result of a study comparing sit-to-stands with other exercises.
To do the movement, 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 press through the heels to stand upright. Lower back to the chair slowly and with control. Trachman advises avoiding hand assistance if possible, but says people who need support can use chair armrests or a sturdy support in front of them.
The routine in the report calls for two to three sets of eight to 10 repetitions, resting for 60 seconds between sets. Fit&Well attributes the recommendation to Trachman, identified as a physical therapist and clinical director at Physical Therapy Central in West Edmond. The article does not specify a schedule for how many days per week to perform the exercise.
Building Strength for Everyday Walking
The recommendation focuses on strength as one part of walking ability, rather than treating walking more as the only route to maintaining it. Trachman says inactivity can contribute to weaker muscles, reduced balance and lower endurance, which may make walking feel harder. The report frames strengthening as a way to support confidence and day-to-day independence, but it does not establish that this single movement prevents mobility loss or improves walking for every person.
A chair-based movement may be a practical starting point because it resembles a task people perform regularly and can be adjusted with hand support. For readers, the key distinction is that this is an expert recommendation, not individualized assessment. Pain, balance limitations, existing conditions and ability to stand safely can affect whether the exercise is suitable and how it should be modified.
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Why Trachman Focuses on Sit-to-Stands
Fit&Well’s report places the advice within a broader concern about changes in mobility with age. It notes that people may walk shorter distances or less smoothly as muscle mass and mobility decline. Trachman says age is not necessarily the sole reason people stop walking: busy schedules, pain and increased effort can also reduce activity.
She describes a possible cycle: less activity can weaken muscles and reduce balance and endurance, making walking more tiring and potentially leading to still less activity. Her proposed response is gentle strength training to support balance, confidence and muscle strength. The article offers sit-to-stands as one place to begin, rather than a full exercise program or a substitute for a physical therapist’s assessment.
“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
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Limits of the Exercise Recommendation
The supplied report does not cite a trial measuring whether the suggested sit-to-stand routine improves walking speed, distance, balance or independence, nor does it compare the exercise with alternatives. It also gives no expected timeline for results and does not report how often the routine should be done each week. Claims about possible benefits are attributed to Trachman and should not be read as guaranteed outcomes.
The article does not say which readers should avoid the exercise or provide individualized advice for people with pain, fall risk or difficulty standing. It recommends support or armrests when needed, but does not set out a complete safety assessment. Anyone uncertain about performing the movement can ask a qualified health professional, such as a physical therapist, for guidance tailored to their abilities.
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How Readers Can Apply the Advice
Fit&Well’s report offers a starting routine rather than a follow-up study or scheduled program. Readers interested in trying it can follow the stated setup—two to three sets of eight to 10 repetitions, with 60 seconds of rest—and use light support if needed. The emphasis in Trachman’s instructions is on standing fully and lowering with control, not rushing through repetitions.
No further research, publication date or update is identified in the supplied material. Whether the recommendation produces measurable walking improvements, for whom it works best and how it compares with other strength exercises remain unanswered by this report. People with health concerns or difficulty standing safely should seek individual guidance before starting a new exercise.
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Key Questions
What exercise does Devin Trachman recommend for walking strength?
Trachman recommends the sit-to-stand, a movement in which a person rises from a chair and lowers back down under control.
How many sit-to-stands does the report suggest?
The Fit&Well report lists two to three sets of eight to 10 repetitions, with 60 seconds of rest between sets. It does not specify a weekly schedule.
Which muscles does the exercise target?
The report identifies the quadriceps, gluteus maximus and core stabilizers as muscles targeted by the movement.
What if someone needs help standing from the chair?
Trachman’s guidance, as reported by Fit&Well, allows light support from chair armrests or a sturdy surface in front. The report does not provide individualized advice, so people with pain, balance concerns or difficulty standing can ask a qualified health professional for guidance.
Source: rss
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