TL;DR
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Physical therapist Devin Trachman recommends the sit-to-stand exercise as a practical way to strengthen muscles used in walking and everyday movement. Her suggested starting routine is two to three sets of eight to 10 repetitions, with support or a higher level of assistance if needed. The source report does not provide research showing that this exercise alone improves walking for everyone.
Physical therapist Devin Trachman recommends the sit-to-stand as a starting exercise for people seeking to build strength for walking and other daily movements. In a Fit&Well report, Trachman said the chair-based movement works lower-body muscles used to stand, climb stairs and get up independently, while the article’s suggested routine is two to three sets of eight to 10 repetitions.
The exercise begins with a person sitting toward the front of a sturdy chair, feet flat and about shoulder-width apart. The person leans the chest slightly forward while keeping the back straight, then pushes through the heels to stand fully upright and lowers back into the seat with control. The report recommends resting for 60 seconds between sets.
Trachman said the movement targets the quadriceps, gluteus maximus and core stabilizers. She described standing up from a chair as a functional movement that supports activities including walking, stair climbing and getting up without assistance. Her recommendation is professional guidance reported by Fit&Well, not evidence in the source that sit-to-stands are the single best exercise for every person or a guaranteed way to improve walking.
The report advises avoiding hand support if possible, but offers modifications for people who need it: use a chair with armrests for light assistance or place a sturdy support in front. These options allow someone to practice the movement with more help rather than making the exercise a test of balance or strength. The article does not give individualized instructions for people with pain, mobility limitations or other health concerns.
Strength for Everyday Walking
The recommendation focuses on a common difficulty: walking can feel harder when leg strength, balance or endurance declines. Trachman told Fit&Well that reduced activity can contribute to weaker muscles and less balance, which may make walking more tiring and encourage further inactivity. She presents gentle strength training as one way to help interrupt that pattern, while the report does not quantify the effect or establish that the exercise works for all causes of walking difficulty.
A sit-to-stand needs little equipment and rehearses a movement people use throughout the day. That makes the exercise a potentially accessible starting point for building lower-body strength at home. The practical relevance is its connection to standing, stairs and mobility, rather than a claim that it replaces walking practice, rehabilitation or clinical care.
Trachman also linked strength with confidence and continued activity, saying stronger people may be more likely to remain active and independent. Those are her professional views as quoted in the report, not measured outcomes presented with study data. Readers should treat the prescription as general exercise guidance and adapt it to their abilities.
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Why the Chair Movement Was Chosen
The Fit&Well report frames its advice around age-related changes in muscle mass and mobility, while also noting that inactivity, pain and fatigue can affect how much people walk. Trachman, identified as a clinical director and physical therapist at Physical Therapy Central in West Edmond, said people may reduce walking for several reasons, not simply because they are older.
Her explanation describes a possible cycle: less activity can weaken muscles and reduce balance and endurance, which can make walking feel more difficult. The report presents this as clinical commentary from Trachman. It does not include a study, patient data or a comparison of sit-to-stands with other exercises.
Trachman holds a Doctor of Physical Therapy degree and is described by Fit&Well as an orthopaedic clinical specialist, board-certified in 2024. Her recommendation is therefore attributed to a practicing physical therapist, but the article’s source material does not establish a formal clinical guideline or a universal exercise prescription.
““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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Limits of the Exercise Advice
The report does not identify a publication date, cite clinical trials or provide evidence comparing sit-to-stands with other exercises for walking outcomes. It also does not specify how long a person should follow the routine before expecting a change, or whether the suggested number of sets and repetitions has been tested across different age groups and ability levels.
Walking difficulties can have different causes, and the article does not assess readers individually. It is unclear from the source how the exercise should be adjusted for people with pain, balance problems, recent injuries or conditions affecting movement. The proposed benefit should not be read as a promise that sit-to-stands will restore walking ability or prevent loss of independence.
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Adapting the Routine Safely
The source provides no follow-up study or scheduled next milestone. Readers who choose to try the movement can begin with a stable chair and the level of support they need, keeping the movement controlled rather than forcing repetitions. The report’s suggested routine is two to three sets of eight to 10, with a 60-second rest, but it does not say every person should start at that volume.
Anyone with pain, significant balance concerns, a recent injury or a health condition that affects exercise can seek individualized advice from a physical therapist or other qualified clinician before starting. The central point of Trachman’s recommendation is that strengthening the movement of rising from a chair may support tasks involved in daily mobility; whether it improves a particular person’s walking depends on their circumstances and is not established by the source report.
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Key Questions
Which exercise did Devin Trachman recommend?
She recommended the sit-to-stand: rising from a chair and lowering back down with control.
How many repetitions 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 establish that this amount is suitable for everyone.
Which muscles does a sit-to-stand work?
The report says the movement targets the quadriceps, gluteus maximus and core stabilizers.
What if standing without using the hands is difficult?
Trachman’s guidance, as reported by Fit&Well, suggests using a chair with armrests for light support or a sturdy support in front. People with pain or balance concerns may want individualized guidance from a clinician.
Does the report prove sit-to-stands improve walking?
No. It reports Trachman’s professional recommendation and rationale, but provides no study results or comparison showing that sit-to-stands improve walking for everyone.
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