For most healthy adults, participating in a strength-training program is relatively easy. However, resistance training is a greater challenge for those who have balance problems, suffer from obesity, are elderly or experience painful joint problems. Exercising in a chair is an option for these individuals. As with any new exercise program, be sure to obtain clearance from your physician.
Basic Guidelines
The American College of Sports Medicine recommends strength training twice a week on non-consecutive days. Exercise all of the major muscle groups for one set of 8 to 12 repetitions at an intensity that gets your muscles to fatigue. Except if you are over the age of 65 -- or older than 55 with a chronic condition, such as heart disease -- lower the resistance and aim for 10 to 15 repetitions. Perform each exercise in a controlled manner, through a full range of motion and with a normal breathing pattern.
Equipment
When exercising in a chair, choose from several pieces of equipment that provide resistance. Dumbbells, ankle weights, resistance bands, weight bars and balls, and even your own body weight are tools you can use when doing chair strength training. Try equipment that provides the amount of resistance needed to get your muscles to fatigue.
Upper-body
Numerous chair exercises are effective in strengthening and toning the upper body. To perform a bicep curl, hold a weight in one hand and fully extend that arm at your side with your palm facing forward. Bend your arm at the elbow and bring the weight up to the same side shoulder, then lower. Do both arms simultaneously, or do one at a time. Try an overhead press by starting with the dumbbells at your shoulders, palms facing forward. Press the weights up toward the ceiling, then return to shoulder height. Perform these one arm at a time or simultaneously. Other exercises you can do for the upper-body include side arm raises, elbow extensions, chest presses, arm circles, shoulder shrugs, wrist curls and the chest fly. Be sure to maintain good upper-body posture throughout the entire workout.
Lower Body and Core
Use ankle weights or resistance bands to exercise the lower body while seated in a chair.
The National Institute on Aging recommends leg extensions, straight leg lifts, heel raises and thigh squeezes to strengthen the lower body during chair exercises. Do leg extensions by strapping on an ankle weight and lifting your lower leg by straightening the knee joint until your foot is straight out in front of you. Return your foot to the floor and repeat. To strengthen your calves, lay your ankle weight across your knees and lift your heels off the ground. Work your abdominals and lower back while sitting in a chair with reclining curls, knee-raise crunches, seated oblique crunches and seated back extensions.
Chair-Supported Exercises
If you are able to stand, use a chair to help you maintain balance. Perform squats or chair stands, by moving from a seated to standing position repetitively, to work the legs and buttocks. Exercise the hamstrings by curling your ankle up towards your buttocks with an ankle weight. Practice straight leg lifts, side leg raises and heel raises to work the butt, hips and calves, while holding on to the back of the chair for balance.
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