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Do chair exercises really build arm and leg strength? Researchers find out

Research involving thousands of people shows that chair exercises can boost muscle power

By Steph Green Jan 21, 2026 9:47 AM

man doing chair exercises leg — New Africa / Shutterstock

Some people might underestimate the power of simple chair exercises for building muscle strength. Researchers put that to the test in an expansive systematic review and meta-analysis involving 1,388 adults. If you want to get right to the results, the research revealed that yes, chair moves really are effective for building arm and leg strength.

I can personally attest to this, being in a wheelchair (or on crutches) for nearly two years. When I was recovering from a major surgery and learning how to walk again, I went through months of physical therapy that included chair exercises and stretches to improve strength and flexibility in my arms and legs. I had this little app on my phone that helped me log my daily seated leg extensions, calf raises, hamstring curls, and when I was strong enough, my chair squats (sit-to-stands). Over time, I could tell that these moves actually worked.

The power of chair-based exercises

In a meta-analysis published in the Journal of Environmental Research and Public Health, researchers looked at 19 studies involving 1388 participants to determine the effect of chair-based exercise on physical function. The analysis involved adults aged 50 and up. Chair-based exercise involves workouts done while sitting or using a chair for support.

The research results

The review showed that these chair-based exercise programs improve handgrip and arm strength, as evidenced by the handgrip strength test and the 30-second arm curl test. The 30-second chair stand also revealed that lower extremity function improved as the adults stayed committed to their exercises. Many studies also showed improvements in balance, walking speed, and overall mobility.

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Chair moves are an excellent choice for anyone who wants to try them, including people like me when I was recovering from surgery or going through physical rehabilitation. These simple yet effective exercises also work well for people with mobility issues and adults in care homes. It’s worth noting that even if you’re too busy working to work out, you could always bust out a few chair moves.

Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and… Read Full Bio

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