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Physical therapist Devin Trachman recommends sit-to-stands as one exercise to build lower-body strength relevant to walking and everyday mobility. Fit&Well reports her suggested routine is two to three sets of eight to 10 repetitions, with support or a chair armrest used if needed.
Physical therapist Devin Trachman recommends the sit-to-stand exercise as a strength-building option for people who want to support walking and everyday mobility, according to a Fit&Well report. The exercise involves rising from a chair and sitting back down under control; Trachman says it works muscles used for walking, climbing stairs and standing independently.
Trachman, identified by Fit&Well as the clinical director of Physical Therapy Central in West Edmond, recommends two to three sets of eight to 10 repetitions, with 60 seconds of rest. The report names the quadriceps, gluteus maximus and core stabilizers as muscles targeted by the movement. The recommendation is an exercise suggestion from one physical therapist, not a finding from a clinical trial described in the source.
To perform it, sit toward 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 fully upright. Lower back into the chair slowly and with control. Trachman advises avoiding hand support if possible, but the report suggests using armrests or a sturdy support in front of the body if standing without help is difficult.
The report places the recommendation in the context of changes some people experience with age, including reduced muscle mass or mobility. Trachman says walking can also become less frequent because of busy schedules, pain or increased fatigue. She argues that building strength and confidence may make walking feel more manageable, rather than simply advising people to walk more.
Building Strength for Daily Walking
The recommendation focuses on a movement people already use in daily life: getting up from a chair. Strength used in that action is also relevant to tasks such as standing, climbing stairs and maintaining independence, making the exercise a practical starting point for some people who find walking more tiring. The potential value, as presented by Trachman, is not limited to exercise performance; it is about supporting the physical capacity and confidence that can help people remain active.
Trachman describes a possible cycle in which reduced activity is followed by weaker muscles, lower balance and endurance, and walking that feels harder. Her view is that gentle strength work can help address that pattern. The article does not provide measured outcomes or evidence that this particular routine will improve walking for every person, so its advice should be understood as an expert recommendation rather than a guaranteed result.
For readers, the modification guidance matters as much as the repetition target. A person who cannot stand without using their arms is not told to force a hands-free version; the report offers armrests or a stable support as alternatives. Anyone with pain, balance concerns or health conditions that affect exercise can seek guidance from a health professional or physical therapist before beginning.
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The Chair-Rise Exercise
Fit&Well’s report presents the sit-to-stand as a way to strengthen lower-body muscles involved in common functional movements. It is a body-weight exercise using a chair rather than a specialized machine or equipment. The stated routine—two to three sets of eight to 10, with a minute of rest—comes from Trachman’s recommendation in the article.
The source identifies Trachman as a doctor of physical therapy and an orthopaedic clinical specialist, a credential she received in 2024. It says she completed her physical therapy training at the University of Oklahoma Health Sciences Center. The report does not cite a new study, compare sit-to-stands with other exercises, or describe a formal program with follow-up measurements.
Trachman’s broader point is that walking ability can be influenced by strength, balance and endurance, as well as by factors such as pain and activity levels. The article therefore frames strengthening as a way to support walking, not as a substitute for walking or individualized rehabilitation when a person has a medical or mobility concern.
“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 specify when it was published in the supplied material, nor does it provide study data showing how much sit-to-stands improve walking or how quickly any change might occur. It also does not establish that the exercise is suitable for everyone or that it is more effective than other strength or balance exercises.
Individual ability varies. The source offers armrests or a sturdy support as modifications, but it does not give guidance for people with particular injuries, pain, balance problems or medical conditions. It is not clear whether the suggested sets and repetitions are intended for beginners, whether they should be performed daily, or how a person should progress the routine over time. Those details may need to be set with a physical therapist or other qualified professional.
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Adapting the Routine Safely
Fit&Well’s report does not announce a trial, program launch or follow-up milestone. Its practical next step for readers is to use a stable chair and follow the described movement, choosing arm support if needed rather than prioritizing a hands-free repetition. The recommended starting volume is two to three sets of eight to 10, with 60 seconds of rest, but the article does not prescribe a schedule or progression plan.
People who experience pain, feel unsteady or have a condition that affects exercise can ask a physical therapist or health professional whether the movement and repetition range are appropriate. Any future assessment of the recommendation would require outcome data that the source report does not provide; for now, its claim is Trachman’s professional advice, not proof of a universal walking intervention.
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Key Questions
Which exercise does Devin Trachman recommend for walking?
She recommends the sit-to-stand: rising from a chair and lowering back into it with control. She says it strengthens muscles used in walking and other daily movements.
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. It does not specify how often to do the exercise or how to progress it.
What if I need my hands to stand up?
The report says to use a chair with armrests for light support or a sturdy support in front if needed. It does not advise forcing a hands-free version.
Does the report prove sit-to-stands improve walking?
No. It reports Trachman’s exercise recommendation but does not describe a clinical trial or measured walking outcomes. The article does not establish that the exercise will benefit everyone.
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