Can You Build Muscle While Sitting?

Yes, it is possible to build muscle while sitting. While traditional strength training exercises may be more effective for building muscle mass, seated exercises can still activate and challenge the muscles, particularly with deconditioned individuals. Adding resistance bands or weights into seated exercises can also help increase muscle growth ( 3 ).

How Often Should You Do Chair Exercises?

The frequency of chair exercises depends on an individual’s fitness goals and current level of physical activity. For general health benefits, it is recommended to engage in moderate physical activity for at least 30 minutes a day, five days a week. This can include a combination of seated and standing exercises. In our Chair Yoga for Beginners section, we recommend starting with a few minutes of chair exercises every day and gradually increasing the duration and intensity as your body becomes more accustomed to it.

Do Chair Squats Work?

Yes, chair squats can work to strengthen and tone the muscles in the legs, hips, and glutes. They are also a great option for those with knee or joint issues as they are low-impact. To make chair squats more challenging, you can try holding weights or adding resistance bands.