Why Leg Strength Declines With Age
After age 30, we lose approximately 3 to 5 percent of our muscle mass per decade. After 60, this rate accelerates — a process called sarcopenia. The legs are particularly affected because they contain the body's largest muscles, and reduced physical activity (less walking, less stair climbing, more sitting) compounds the natural decline.
The consequences extend beyond mobility. Weak legs are the single biggest predictor of fall risk in older adults. They also contribute to poor circulation, joint stiffness, and reduced bone density. But the encouraging reality is that strength training works at any age — studies show significant muscle gains even in adults over 90.
Seated Leg Exercises
Knee Extensions
Sit tall, slowly straighten one leg out in front of you, hold for 2 to 3 seconds, then lower with control. Repeat 10 to 12 times per leg. This is the most important exercise for quadriceps strength — the muscle group that controls how you stand up and sit down.
Seated Calf Raises
With feet flat on the floor, raise your heels as high as possible, pressing through the balls of your feet. Hold for 2 seconds, then lower. Repeat 15 times. Strong calves are essential for walking, balance recovery, and ankle stability.
Heel Slides
Sit tall and slide one heel forward along the floor until your leg is nearly straight, then slide it back. Repeat 10 times per leg. This gently works the hamstrings while maintaining knee range of motion.
Standing Leg Exercises
Sit to Stand (Chair Squats)
Start seated. Without using your hands, stand up fully, then slowly sit back down with control. Start with 5 and work up to 12. This is arguably the single most functional exercise for seniors — it directly trains the movement you use dozens of times every day.
Standing Heel Raises
Hold the back of a chair for support. Rise up onto your toes, hold for 3 seconds, then lower slowly. Repeat 12 to 15 times. To increase difficulty, try on one leg at a time.
Mini Squats
Stand behind a chair, holding the back for support. Bend your knees slightly (about 30 degrees — not a full squat) as if you're about to sit down, then stand back up. Repeat 10 times. Keep your weight in your heels and your back straight.
Floor Exercises
Glute Bridge
Lie on your back with knees bent, feet flat on the floor. Squeeze your glutes and push your hips toward the ceiling. Hold for 3 seconds at the top, then lower slowly. Repeat 10 to 12 times. This strengthens the glutes and hamstrings, which power walking and stair climbing.
How to Build a Leg Strengthening Routine
Train your legs 3 times per week with at least one rest day between sessions. Start with the seated exercises if you're new to strength training, then progress to standing exercises as you get stronger. Aim for 2 to 3 sets of 10 to 12 repetitions of each exercise. When an exercise becomes easy, make it harder by adding a pause at the hardest point, slowing down the movement, adding light ankle weights, or progressing to the next difficulty level.
Complete Lower Body Exercise Programme
Our chair exercises book includes 14 dedicated lower body exercises plus full-body workout plans. Every exercise comes with an illustration and a companion video demonstration.
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