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This article is a transcribed edited summary of a video Bob and Brad recorded in July of 2023. For the original video go to https://youtu.be/9jMl3V7OPN8
Mike: We received the following question the other day on Facebook. "I have trouble getting out of a chair. It takes more than one effort. Do you have any exercises I can do?"
Brad: So if you're having trouble getting out of a chair it's very likely it's a result of weak legs. Now, if you're not sure if your legs are weak, there are tests you can do at home to figure out if your legs are weak compared to other people your age. We're going to show you this at the end of the video. It's very easy and anybody can do it.
Mike: But before we get into the test, we want to show you three very important exercises that all seniors should master to really strengthen their legs.
Brad: Now we have selected these three exercises from many, many exercises over many years of experience working with people with weak legs. So we think you'll enjoy them and they'll work very well.
Mike: We think these three exercises are perfect because they're good for beginners as well as advanced individuals. You don't need a gym, weights or bands.
Brad: You will strengthen each side equally.
Mike: The exercises are functional.
Brad: You can strengthen all muscles in the legs in five minutes.
Mike: So the first exercise is known as the split squat and Brad is going to show the beginner variation to start with.
Brad: Alright, for this you're going to have to have something to stabilize yourself. The back of a chair or a countertop works very well. One foot is in front, the other foot is back and you go down slowly. When you feel like you are down enough, go up. Your hands are there just to assist. But they're there to protect you in case you would go down because you overdid it. So, 10 of these with your left leg forward and switch and do 10 of these with your right leg forward. It's an excellent leg exercise. Now to the intermediate version.
Mike: For the intermediate variation of the split squat I'm just going to hold onto our Booyah Stik or cane for balance. If you need a countertop still, that is fine. The purpose of this exercise is to go the full range of motion now, bringing the back leg all the way down to the floor. If your knee is kind of sensitive there, you could certainly put a pillow down there for some protection and now it feels nice and soft. Again, you're going to want to do 10 repetitions. Notice I'm holding the pole on the opposite side of the leg that is forward. Go nice and controlled, and do 10 repetitions on one leg. Make sure to switch to the other side.
Mike: Now, for the advanced version, you're going to need some sort of weights. So you can just take a duffle bag and fill it full of stuff. Make sure you can hold it, though. To perform, we're going to do the same thing. I'm just going to hold the bag at my chest for a variation. I'm going to do the lunge, go down slow, and up. Keep my back in a nice good posture. Again, I want to do 10 repetitions on one side and then switch.
Brad: So the second exercise is for the anterior tibialis. It's a muscle in the front of your lower leg. Mike has a good one. You can actually see the muscle belly work right there. It's very critical for walking and balance. Go ahead, Mike.
Mike: So, for beginners, if you struggle to do the standing, you could start in a seated position. We're going to try to do 20 repetitions, and you can do it throughout the day, morning, midday, and evening.
Brad: Okay, the second and more advanced version for this is to stand about 12 inches from the wall. You'll put your feet out in front of you, your buttocks, and your back up against the wall, and then you simply pull your toes up as far as you can and back down. That's one repetition. Now, to make it more difficult you simply bring your feet farther away from the wall, and easier, closer to the wall. One word of warning, if you start going farther out, it's important that you have shoes on so they grip to the floor, so they don't slip out and you end up falling. So it's really critical. It's nice if you want to have something to grip like a cane or a chair, and we just simply do these. Keep your knees locked, isolate that muscle. 10 of them should work out well.
Mike: So the third exercise is going to be calf raises for beginners. We're going to start in a seated position. And all you're going to do is lift up your heels and go up on your toes just like this. Go nice, slow, and controlled. Start with 10 reps, maybe work up to 20, and just take it easy. If this becomes too easy, Brad's going to show you a harder variation.
Brad: All right, we're actually going to do an intermediate and transfer right into an advanced mode. So you go up to some stairs or hold onto something solid, a countertop, whatever it may be, and you simply stand feet shoulder-width apart, and go up exactly the same thing. Now we have the weight of our body going through there. We're going to actually go for 10 repetitions. What you're going to do is progress to using the steps. You have to have your shoes on, okay? Something with rubber soles so they grip. You're going to go to the edge of the first step. You're going to go back so that the ball of your foot, the forefoot, is securely on the step. And then you drop your heels down. You'll get a little stretch in the calf muscle, and you work all the way up. Now, this is really advanced. It's nice to get the stretch and you get a complete range of motion, which is desirable. Now, some people may never get to this because it's going to be too challenging. If you have carpeted steps and you feel like your feet are going to come off, obviously that's not going to work. So 10 repetitions of this as well, if you get to this. Otherwise, on the floor is fine.
Mike: Now we're going to move on to the testing portion of the video. This is called the 30-second sit-to-stand test and Brad is going to tell you how to set it up.
Brad: All right, so this is an official test. They've done this in studies. We're going to go through the actual setup. So it's the way they do it in their studies. First of all, you need a good chair without arms. It needs to be solid. And even with it being solid, still put the back so it's up against the wall. It assures more stability. The height of the seat pan to the floor should be 17 inches. Now you can measure that. This chair is actually a little taller than 17. It's okay because you're not going to buy a new chair for the test. Just when you do the next test, use the exact same chair so it's all relative.
Mike: So once you have the proper chair set up, in order to do the test, you want to sit off the back of the chair with a straight back. Do not lean back against the chair. Again, I want my feet shoulder-width apart for optimal standing position. The hands, you're going to cross at the wrist and place on your chest. Again, you're not using your arms. If you use your arms, you get a score of zero. So we're going to get in a proper position. Now, we're going to stand.
Mike: You have to stand all the way up with straight knees. This does not count as a full repetition. I'm not standing all the way up. Also, when you're sitting down, don't just fall into the chair. That does not count either. You need to be controlled. Now what you're going to do is you have 30 seconds to do as many proper sit-to-stands as you can. Once you get your number, you're going to compare it to the chart. Brad, you want to talk about that?
Brad: Sure. So you get your number. If you cannot do 30 seconds worth, you're too tired, just stop and you'll use that number. The chart is going to be categorized in age groups starting at 60 to 65, or whatever the chart says. You look over in your age group and compare what the average number is. It's not one number, there's a range. And see where you're at. That's not too important. What is important is after you do the exercises for a week, go back and repeat the same tests the same way and you're going to find out that you'll get stronger as a result of doing these exercises the way we said to.
Brad: Okay, for those people who cannot stand up without help of the armrest, your score is zero. But that's okay. There's going to be a number of people like that. It doesn't mean that you're a zero, your score is. Do the exercises as we explained, and in a week come back and do it. You may find you can do the exercise with your arms crossed and without using the chair. The whole point is that you get stronger.
Mike: So if you found this video helpful, we do have other videos on leg strengthening. So we'll link that down below, pinned to the top comment and you can check out that video as well.
Brad: That's right. It's another wonderful video. And get stronger, be happy, and let's go.
Mike: So I heard you had a dad joke for me.
Sam the Skeleton: Yes. My wife said I should do lunges to stay in shape.
Mike: Why?
Sam the Skeleton: That would be a big step forward.
Mike: Oh my gosh.
Sam the Skeleton: Ah, ha, ha, ha, ha, ha, ha.
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