Seated exercise can build real strength with osteoarthritis if the muscles work hard enough. Pick a few moves that work your legs, arms and trunk, do them slowly, and stop each set when the last few repetitions feel hard but your form is still good. The NHS says older adults should do strength activities on at least 2 days a week. To keep getting stronger, change one thing at a time every week or two: a few more repetitions, a slower lowering, a pause at the top, or a light weight such as a water bottle or a resistance band. Some joint discomfort is common; if pain is clearly worse the next day, ease back a level.
This guide is about how to make chair-based exercise build strength over time. If you want a ready-made routine, start with our 20-minute chair exercise routine, then use this page to make it gradually harder. For the single most useful leg exercise, see sit-to-stand practice.
Does seated exercise count as strength training?
Yes, if the muscles are challenged. Strength comes from asking a muscle to do a bit more than it is used to, then repeating that regularly. NICE recommends exercise, including muscle strengthening, as a core treatment for osteoarthritis, and the NHS says older adults should do activities that improve strength on at least 2 days a week. Sitting down simply takes balance and standing pain out of the picture so you can focus on the muscles. It is a sensible place to start if standing for long is hard, and you can add standing work when you are ready.
How hard should it feel?
Gentle movement is good for stiffness, but strength needs effort. A simple guide:
- the first few repetitions feel fairly easy
- the last two or three feel hard, and you would need a short rest before doing more
- you can still breathe and talk, and you are not holding your breath or straining your neck
- you can keep the movement slow and controlled — if you start swinging or jerking, the set is over
Many people begin with one set of 8 to 12 slow repetitions of each move, then build to two or three sets with a rest in between.
Five seated moves that work the big muscles
- Knee straightening (thighs) — sit tall, slowly straighten one knee until the leg is level, hold for a moment, then lower slowly. Good for knee osteoarthritis
- Hip marching (hips and trunk) — from the NHS sitting exercises: lift one knee towards your chest, lower with control, then the other
- Heel and toe raises (calves and shins) — feet flat, lift your heels as high as you can, lower slowly, then lift your toes
- Arm raises or pushes (shoulders and arms) — push your hands up towards the ceiling, or forwards, holding a light weight if comfortable
- Seated press into the chair (legs and buttocks) — lean forward slightly and push down through your feet as if starting to stand, hold briefly, then relax. This is a step towards a full sit-to-stand
Making it harder, one step at a time
Change one thing at a time and stay at each level for a week or two before moving on:
- add a few more repetitions
- slow down the lowering part of each movement
- pause and hold at the hardest point
- add a light weight — a tin, a bottle of water, or ankle weights once your joints are happy
- use a resistance band — see our resistance band workouts
- add standing exercises, holding a worktop, as you get stronger — see beginner's strength training
Looking after sore joints
- Work in a comfortable range: you do not need to move a sore joint as far as it will go
- Some discomfort during or after exercise is common when you start. As a general guide, aching that settles within a day is usually fine; if a joint is more swollen or clearly worse the next day, go back a level
- On a flare day, swap to gentle movement and come back to strength when it settles — see what to do in a flare-up
- For hand or wrist osteoarthritis, use a loop band round the forearm or a weight you can hold without gripping tightly
- After a hip or knee replacement, follow your surgical team's exercise advice
Fitting it into the week
Two or three sessions a week, with a rest day between, is plenty for strength. Many people pair it with something they already do, such as after breakfast or during a TV programme. Keep a simple note of what you did and how it felt, so you can see progress. If you are rebuilding after a bad spell, see getting your strength back after a flare.
When to get help
- See a GP or physiotherapist if pain stops you exercising, if you are getting weaker over weeks, or if you are not sure what is safe. In many areas you can refer yourself to NHS physiotherapy — see NHS physiotherapy and waiting lists
- Contact NHS 111 for a hot, red, swollen joint, especially with a high temperature or feeling unwell
- Stop and call 999 if you get chest pain, severe breathlessness, or feel faint during exercise
Frequently asked questions
Can I get stronger just sitting down?
Yes, especially in the legs and arms, if you gradually make the exercises harder. Practising standing up from a chair and some standing balance work, with support, adds the most for everyday tasks.
Do I need special equipment?
No. A sturdy chair without wheels is enough to start. Water bottles, tins and a resistance band are cheap ways to add challenge later.
How is this different from chair yoga?
Chair yoga is mainly about flexibility and relaxation. Strength exercises ask the muscles to work hard enough to tire. Both are useful, and they work well together — see chair yoga for stiff joints.
Sources and further reading
- NHS: Physical activity guidelines for older adults
- NHS: Sitting exercises
- NHS: Strength exercises
- NICE NG226: Osteoarthritis in over 16s — diagnosis and management
- NHS: Osteoarthritis treatment
- Versus Arthritis (now Arthritis UK): Exercising with arthritis
Educational information for people in the United Kingdom — not a diagnosis or personal medical advice. Charity no. 1218461. Pending clinical review. Everyone's situation is different, so always follow the advice of your own GP, pharmacist, physiotherapist or rheumatology team. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Chair exercises — a 20-minute seated routine
- Sit-to-stand practice — getting up from a chair
- Strength training — a safe beginner programme
- Resistance bands — adding gentle resistance
- Chair yoga — gentle seated stretches
- Strength after a flare — build back up
- Knee exercises — for knee osteoarthritis