When you’re younger, moving freely often feels effortless. But as the years pass, maintaining mobility and strength becomes essential for your independence and overall quality of life.
Certified personal trainer Mitch Kahn, 72, the creator of Forever Fit With Mitch, has spent years designing workouts specifically for older adults. His programs focus on improving balance, strength, flexibility, and confidence, helping people feel steadier and more capable every day.
Why Chair Workouts Are So Powerful
Kahn strongly recommends chair-based exercises. “Chair workouts can build real strength, coordination, and confidence,” he explains. The best part? You only need a sturdy, comfortable chair and a resistance band to get started.
If you’re new to exercise or returning after a break, check with your doctor first and remember to move at a pace that feels comfortable.
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The 4 Essential Chair Moves
These four exercises, designed by Kahn, are perfect for beginners and older adults. They target your full-body strength, coordination, and functional fitness, making everyday movements feel easier and safer.
- Cross-body punches: This bodyweight move engages your core and improves coordination through rotational movement.
- Seated leg press (with or without a band): Strengthen your legs and build power for daily tasks like walking and climbing stairs. Beginners should start with bodyweight before adding a resistance band.
- Overhead arm circles: Combat posture decline caused by prolonged sitting or screen use. This move enhances flexibility, shoulder strength, and alignment.
- Seated row with side taps: Work your arms, legs, and core together to improve posture, upper-body strength, and overall coordination.
Kahn recommends performing 12 repetitions of each exercise, resting briefly, and repeating the full circuit three times for a complete session.
Benefits of Chair Workouts
Chair-based exercises are a gentle yet effective way for older adults or beginners to build strength, balance, and flexibility. They are accessible for anyone who finds it challenging to exercise on the floor, and they still deliver that all-important endorphin boost.
Chair workouts also develop functional fitness—the type of strength needed for everyday tasks like climbing stairs, getting in and out of bed, or using the toilet independently.
Research supports this approach. A 2021 study in the International Journal of Environmental Research and Public Health concluded that chair-based exercises are effective and should be promoted as simple, easily implemented activities for maintaining and improving strength in older adults.
