Why Getting Out of a Chair Gets Harder With Age – and How to Improve It

Getting out of a chair can become harder with age because the movement requires substantial strength from the thighs and hips as well as balance and trunk control. The change is often gradual, so people may begin using their arms more without noticing how much leg strength has reduced.

Why chair height matters

Lower and softer chairs require more effort. A higher firm chair can be a useful starting point when practising sit-to-stand.

Foot position and forward movement matter

Bringing the feet into a stable position and leaning the trunk forwards before standing can make the movement more efficient.

Practise sit-to-stand as an exercise

Use a sturdy chair. Stand up with as much hand support as you need, then lower back down with control. Repeated practice trains a movement you use every day.

How to progress

As the exercise becomes easier, reduce hand support, use a slightly lower chair, increase controlled repetitions or add light resistance.

Strengthen beyond the chair

Squats, step-ups, calf raises and hip strengthening can support the wider leg strength needed for everyday mobility.

When should difficulty be assessed?

A rapid new inability to stand, severe pain, marked weakness on one side or a sudden decline in mobility should be medically assessed rather than assumed to be ordinary age-related weakness.