{"id":66827,"date":"2026-10-26T06:10:28","date_gmt":"2026-10-26T06:10:28","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66827"},"modified":"2026-11-03T09:37:56","modified_gmt":"2026-11-03T09:37:56","slug":"mens-chair-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/mens-chair-workout\/","title":{"rendered":"Chair workout for men: 8 seated exercises to do at home"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#Key_takeaways\" >Key takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#What_are_the_benefits_of_chair_exercises\" >What are the benefits of chair exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#Do_chair_workouts_for_men_really_work\" >Do chair workouts for men really work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#What_equipment_do_men_need_for_chair_workouts\" >What equipment do men need for chair workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#What_is_a_good_chair_workout_for_men\" >What is a good chair workout for men?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#8_seated_chair_exercises_for_men\" >8 seated chair exercises for men<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#1_Seated_overhead_dumbbell_press\" >1. Seated overhead dumbbell press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#2_Seated_lateral_raise\" >2. Seated lateral raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#3_Seated_dumbbell_row\" >3. Seated dumbbell row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#4_Seated_side_bend\" >4. Seated side bend<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#5_Seated_leg_extension\" >5. Seated leg extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#6_Seated_calf_raise\" >6. Seated calf raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#7_Seated_front_raise\" >7. Seated front raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#8_Seated_hammer_curl\" >8. Seated hammer curl<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#What_seated_cardio_exercises_can_you_add\" >What seated cardio exercises can you add?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#What_standing_chair_exercises_can_you_try\" >What standing chair exercises can you try?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#Can_chair_workouts_be_a_full-body_routine\" >Can chair workouts be a full-body routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#Are_chair_workouts_suitable_for_beginners\" >Are chair workouts suitable for beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#How_often_should_men_do_chair_workouts\" >How often should men do chair workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#Can_chair_workouts_help_men_build_muscle_or_lose_weight\" >Can chair workouts help men build muscle or lose weight?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#Can_chair_exercises_flatten_your_stomach\" >Can chair exercises flatten your stomach?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#Does_the_7-minute_chair_workout_work\" >Does the 7-minute chair workout work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#Does_the_28-day_chair_workout_really_work\" >Does the 28-day chair workout really work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#What_safety_tips_should_men_follow_when_doing_chair_workouts\" >What safety tips should men follow when doing chair workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#Are_chair_exercises_good_for_older_men\" >Are chair exercises good for older men?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#How_heavy_should_dumbbells_be_for_a_chair_workout\" >How heavy should dumbbells be for a chair workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#Can_I_do_chair_workouts_at_the_office\" >Can I do chair workouts at the office?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><em>A chair workout for men uses a sturdy chair and a pair of dumbbells. It trains the shoulders, back, arms, legs, and core while seated. It can build strength when you add load over time. It suits men who prefer seated training; choose moves and loads that match your ability.<\/em><\/p>\n<p>Below are 8 seated exercises, a sample routine, and safety tips. For a shorter session, see our <a href=\"https:\/\/betterme.world\/articles\/7-minute-chair-workout\/\">7-minute chair workout<\/a>.<\/p>\n<p>Following exercise and diet plans is the key in your fitness journey and greatly impacts results. In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.<\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2161&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Men'S_Chair_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/ChairMaleSeniors1-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><strong>Key takeaways<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>These points summarize how chair workouts fit into a strength routine.<\/p>\n<ul>\n<li>Adults are advised to do muscle-strengthening work for all major muscle groups on at least 2 days a week (<a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789240015128\">1<\/a>).<\/li>\n<li>Resistance training guidance supports training each major muscle group at least twice weekly (<a href=\"https:\/\/acsm.org\/resistance-training-guidelines-update-2026\/\">2<\/a>).<\/li>\n<li>A review of chair-based exercise in older adults found improvements in physical function (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7920319\/\">3<\/a>).<\/li>\n<li>A chair limits leg training, so pair seated work with standing moves such as chair squats.<\/li>\n<li>All you need is a chair without wheels and a pair of dumbbells.<\/li>\n<li>Weight loss depends mainly on overall calorie balance, with chair exercises as one part (<a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\">4<\/a>).<\/li>\n<li>Chair workouts may also suit people with limited mobility.<\/li>\n<\/ul>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_are_the_benefits_of_chair_exercises\"><\/span><strong>What are the benefits of chair exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The benefits of chair exercises include muscle strength and an easy way to stay active at home. Sitting tall during each set may also support posture. Chair exercises can help you build and maintain muscle strength as you get older. In older adults, chair-based exercise improved physical function (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7920319\/\">3<\/a>).<\/p>\n<ul>\n<li>Strength and flexibility. Seated presses, rows, and stretches train strength and range of motion.<\/li>\n<li>Core muscles. Sitting tall without leaning back engages the trunk.<\/li>\n<li>Low-impact training. Low-impact chair exercises may be easier on the knees than jumping moves.<\/li>\n<li>Convenience. You can train at a desk, at home, or while traveling.<\/li>\n<\/ul>\n<p>Chair workouts may also suit people with limited mobility. The type of exercise and the load still need to match your fitness level.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Do_chair_workouts_for_men_really_work\"><\/span><strong>Do chair workouts for men really work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Yes, chair workouts can work for men who want to build strength, as long as the exercises are challenging. Muscles respond to resistance and effort, whether you sit or stand. Adding weight or reps over time keeps progress going (<a href=\"https:\/\/acsm.org\/resistance-training-guidelines-update-2026\/\">2<\/a>).<\/p>\n<p>A chair also limits how much you can train the legs and hips. Pair seated work with standing moves such as chair squats when you can. Research on chair-based exercise has mostly involved older adults, so evidence for younger men is limited (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7920319\/\">3<\/a>).<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2161&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Men'S_Chair_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-60851\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Chair-Yoga-for-Men.png\" alt=\"Men'S Chair Workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Chair-Yoga-for-Men.png 2560w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Chair-Yoga-for-Men-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Chair-Yoga-for-Men.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Chair-Yoga-for-Men.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Chair-Yoga-for-Men-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_equipment_do_men_need_for_chair_workouts\"><\/span><strong>What equipment do men need for chair workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Men do not need special equipment for chair workouts. A sturdy chair and a pair of dumbbells are enough for every exercise below.<\/p>\n<ul>\n<li>A stable chair without wheels or arms, about knee height<\/li>\n<li>Dumbbells you can lift for 8 to 15 controlled reps<\/li>\n<li>A non-slip floor or mat<\/li>\n<\/ul>\n<p>Water bottles or resistance bands can replace light dumbbells at first.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_is_a_good_chair_workout_for_men\"><\/span><strong>What is a good chair workout for men?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A sample chair workout for men can train the shoulders, back, arms, legs, and core in one session. The 8 exercises below cover most areas, with lighter work for the legs. Do 2 to 3 sets of 8 to 15 reps, resting 60 to 90 seconds between sets.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Exercise<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Main muscles<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Sets x reps<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated overhead press<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Shoulders, triceps<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 x 8 to 12<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated lateral raise<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Side shoulders<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 x 10 to 15<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated dumbbell row<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Lats, upper back<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 x 10 to 12<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated side bend<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Obliques<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>2 x 10 to 12 per side<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated leg extension<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Quadriceps<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 x 10 to 15 per leg<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated calf raise<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Calves<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 x 15 to 20<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated front raise<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Front shoulders<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>2 x 10 to 12<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated hammer curl<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Biceps, forearms<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 x 10 to 12<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>BetterMe Well-Being Coach app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2161&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Men'S_Chair_Workout\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"8_seated_chair_exercises_for_men\"><\/span><strong>8 seated chair exercises for men<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Each exercise starts from a similar seated position. Most exercises start near the front of the seat. Keep your feet flat on the floor and your back straight.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"1_Seated_overhead_dumbbell_press\"><\/span><strong>1. Seated overhead dumbbell press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>This press trains the shoulders and triceps.<\/p>\n<ol>\n<li>Sit on the edge of the seat with feet hip-width apart.<\/li>\n<li>Hold the dumbbells at shoulder height, palms facing forward.<\/li>\n<li>Brace your core.<\/li>\n<li>Press the weights overhead until your arms are straight.<\/li>\n<li>Lower slowly to shoulder height to return to the starting position.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"2_Seated_lateral_raise\"><\/span><strong>2. Seated lateral raise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>This raise targets the side of the shoulders.<\/p>\n<ol>\n<li>Hold a dumbbell in each hand at your sides.<\/li>\n<li>Keep a slight bend in the elbows.<\/li>\n<li>Raise your arms out to the side until they are parallel to the floor.<\/li>\n<li>Pause, then lower slowly.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"3_Seated_dumbbell_row\"><\/span><strong>3. Seated dumbbell row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The row trains the lats and the muscles between the shoulder blades.<\/p>\n<ol>\n<li>Sit tall, then hinge forward from the hips with a straight back.<\/li>\n<li>Let the dumbbells hang beside your feet.<\/li>\n<li>Pull your elbows back toward your waist.<\/li>\n<li>Squeeze your shoulder blades, then lower with control.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"4_Seated_side_bend\"><\/span><strong>4. Seated side bend<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>This move works the obliques on the sides of the waist.<\/p>\n<ol>\n<li>Hold one dumbbell at your side, other hand on your hip.<\/li>\n<li>Lean slowly toward the dumbbell side.<\/li>\n<li>Return upright by using your side muscles.<\/li>\n<li>Finish the reps, then switch sides.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"5_Seated_leg_extension\"><\/span><strong>5. Seated leg extension<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>This exercise trains the front of the thighs.<\/p>\n<ol>\n<li>Sit back with both feet on the floor; no dumbbell is needed.<\/li>\n<li>Hold the sides of the chair for support.<\/li>\n<li>Straighten one knee through a comfortable range.<\/li>\n<li>Lower slowly with control, then repeat on the other side.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"6_Seated_calf_raise\"><\/span><strong>6. Seated calf raise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>This move trains the calves.<\/p>\n<ol>\n<li>Rest a dumbbell on each knee.<\/li>\n<li>Keep the balls of your feet on the floor.<\/li>\n<li>Lift your heels as high as you can.<\/li>\n<li>Pause, then lower your heels.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"7_Seated_front_raise\"><\/span><strong>7. Seated front raise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The front raise targets the front of the shoulders.<\/p>\n<ol>\n<li>Hold the dumbbells in front of your thighs.<\/li>\n<li>Raise them forward to shoulder height with soft elbows.<\/li>\n<li>Lower slowly without swinging.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"8_Seated_hammer_curl\"><\/span><strong>8. Seated hammer curl<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>This curl trains the biceps and forearms.<\/p>\n<ol>\n<li>Hold the dumbbells at your sides, palms facing in.<\/li>\n<li>Keep your elbows close to your body.<\/li>\n<li>Curl the weights toward your shoulders.<\/li>\n<li>Lower slowly to the starting position.<\/li>\n<\/ol>\n<p>For more seated options, see our <a href=\"https:\/\/betterme.world\/articles\/full-body-chair-workouts\/\">full body chair workouts<\/a> guide.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_seated_cardio_exercises_can_you_add\"><\/span><strong>What seated cardio exercises can you add?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Seated cardio exercises raise your heart rate without standing up. Regular aerobic activity supports heart health (<a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789240015128\">1<\/a>). Do each move for 30 to 45 seconds to get your heart pumping.<\/p>\n<ol>\n<li>Seated marching: lift your left leg, then your right, at a quick pace.<\/li>\n<li>Knee tucks: lean back slightly, hold the sides of the chair, and pull each knee toward your chest.<\/li>\n<li>Punches: sit tall and punch forward, alternating arms.<\/li>\n<li>Arm circles: hold your arms out to the side and draw small circles.<\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2161&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Men'S_Chair_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66796\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/chair-yoga-men-2-scaled.jpg\" alt=\"Men'S Chair Workout\" width=\"770\" height=\"514\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/chair-yoga-men-2-scaled.jpg 2560w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/chair-yoga-men-2-300x200.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/chair-yoga-men-2-scaled.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/chair-yoga-men-2-scaled.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/chair-yoga-men-2-1377x920.jpg 1377w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_standing_chair_exercises_can_you_try\"><\/span><strong>What standing chair exercises can you try?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Standing chair exercises use the chair for support while you train the legs. Stand behind the chair and hold the back of the chair with both hands.<\/p>\n<ul>\n<li>Squats: stand with feet shoulder-width apart, knees bent slightly, then sit back and stand up.<\/li>\n<li>Calf raises: rise onto your toes while holding the chair.<\/li>\n<li>Side leg raises: hold on to the side of the chair and lift one leg out to the side.<\/li>\n<\/ul>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Can_chair_workouts_be_a_full-body_routine\"><\/span><strong>Can chair workouts be a full-body routine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Yes, a chair workout can be a full-body routine if it includes push, pull, leg, and core exercises. The 8 moves above cover most of these areas. Add chair squats for more lower body work. Stand in front of your chair and sit down and stand up without using your hands.<\/p>\n<p><strong>The BetterMe Well-Being Coach app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2161&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Men'S_Chair_Workout\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Are_chair_workouts_suitable_for_beginners\"><\/span><strong>Are chair workouts suitable for beginners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Chair workouts are suitable for many beginners because the seat provides support. Start with light dumbbells and 1 to 2 sets. Increase the weight when you can finish all reps with good form.<\/p>\n<p>People with heart, joint, or back conditions should speak with a doctor before starting.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_often_should_men_do_chair_workouts\"><\/span><strong>How often should men do chair workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Men can do chair workouts 2 to 3 times a week on non-consecutive days. This fits guidance to train major muscle groups at least twice weekly (<a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789240015128\">1<\/a>, <a href=\"https:\/\/acsm.org\/resistance-training-guidelines-update-2026\/\">2<\/a>). Adults are also advised to get 150 to 300 minutes of moderate aerobic activity each week (<a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789240015128\">1<\/a>).<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2161&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Men'S_Chair_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-60859\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit.png\" alt=\"Men'S Chair Workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit.png 2560w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Can_chair_workouts_help_men_build_muscle_or_lose_weight\"><\/span><strong>Can chair workouts help men build muscle or lose weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Chair workouts can help men build muscle when the load is heavy enough to challenge each set. They can support weight loss as part of a plan that includes a calorie deficit. Exercise alone usually produces modest weight change.<\/p>\n<p>A gradual loss of about 1 to 2 pounds per week is more likely to last (<a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\">4<\/a>). Our <a href=\"https:\/\/betterme.world\/articles\/chair-workout-for-weight-loss\/\">chair workout for weight loss<\/a> covers more cardio-style moves.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Can_chair_exercises_flatten_your_stomach\"><\/span><strong>Can chair exercises flatten your stomach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>No, chair exercises cannot remove fat from one area. Core moves strengthen the muscles under the belly. A smaller waist depends on overall fat loss.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Does_the_7-minute_chair_workout_work\"><\/span><strong>Does the 7-minute chair workout work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A 7-minute chair workout can add movement to a busy day. It is too short to meet weekly activity guidance on its own. Use it on days when a longer session is not possible.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2161&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Men'S_Chair_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61404\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-yoga_seniors_8.png\" alt=\"Men'S Chair Workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-yoga_seniors_8.png 2560w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-yoga_seniors_8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-yoga_seniors_8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-yoga_seniors_8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-yoga_seniors_8-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Does_the_28-day_chair_workout_really_work\"><\/span><strong>Does the 28-day chair workout really work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>There is no specific research on 28-day chair workout challenges. A 28-day plan can help you build a habit. Strength and body changes usually need several months of consistent training.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_safety_tips_should_men_follow_when_doing_chair_workouts\"><\/span><strong>What safety tips should men follow when doing chair workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Use a stable chair, choose a weight you can control, and keep your back straight. Check the setup before each session and adjust the movement if you cannot control it.<\/p>\n<ol>\n<li>Place the chair on a non-slip surface, ideally against a wall.<\/li>\n<li>Avoid chairs with wheels.<\/li>\n<li>Warm up with 3 to 5 minutes of arm circles and marching.<\/li>\n<li>Move slowly and avoid swinging the weights.<\/li>\n<li>Breathe out as you lift and in as you lower.<\/li>\n<li>Stop if you feel chest pain, dizziness, or sharp joint pain.<\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2161&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Men'S_Chair_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-51325\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Regain-Flexibility-And-Build-Strength-With-Guided-28-Day-Chair-Yoga-For-Seniors.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Regain-Flexibility-And-Build-Strength-With-Guided-28-Day-Chair-Yoga-For-Seniors.png 1920w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Regain-Flexibility-And-Build-Strength-With-Guided-28-Day-Chair-Yoga-For-Seniors-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Regain-Flexibility-And-Build-Strength-With-Guided-28-Day-Chair-Yoga-For-Seniors.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Regain-Flexibility-And-Build-Strength-With-Guided-28-Day-Chair-Yoga-For-Seniors.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Regain-Flexibility-And-Build-Strength-With-Guided-28-Day-Chair-Yoga-For-Seniors-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<style>.entry-content h1,.entry-content h2,.entry-content > h3{text-align:center;}.entry-content li h3{text-align:left;}<\/style>\n<style id=\"faq-title-center\">.entry-content h2:has(#Frequently_Asked_Questions){text-align:center;}<\/style>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Are_chair_exercises_good_for_older_men\"><\/span><strong>Are chair exercises good for older men?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, for many older adults. A review found chair-based exercise improved physical function in this group (3).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_heavy_should_dumbbells_be_for_a_chair_workout\"><\/span><strong>How heavy should dumbbells be for a chair workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Choose a weight that makes the last 2 or 3 reps of each set challenging. Many men need lighter weights for raises than for presses or rows.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_chair_workouts_at_the_office\"><\/span><strong>Can I do chair workouts at the office?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes. Without dumbbells, try seated leg extensions, calf raises, and side bends using body weight.<\/span><\/p>\n\n<span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2161&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Men'S_Chair_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/ChairMaleSeniors-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"The_bottom_line\"><\/span><strong>The bottom line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A chair workout for men can build strength at home with a sturdy chair and dumbbells. Train 2 to 3 times a week, add weight gradually, and include leg work. Pair it with aerobic activity and balanced meals for wider health goals.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A chair workout for men uses a sturdy chair and a pair of dumbbells. It trains the shoulders, back, arms, legs, and core while seated. It can build strength when you add load over time. It suits men who prefer seated training; choose moves and loads that match your ability. Below are 8 seated exercises, [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":95043,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203,52],"tags":[],"coauthors":[285],"class_list":["post-66827","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Chair workout for men: 8 seated exercises<\/title>\n<meta name=\"description\" content=\"Try a chair workout for men with 8 seated exercises, clear steps, adjustable sets and reps, standing options, and simple form tips.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chair workout for men: 8 seated exercises to do at home\" \/>\n<meta property=\"og:description\" content=\"Try a chair workout for men with 8 seated exercises, clear steps, adjustable sets and reps, standing options, and simple form tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/mens-chair-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-11-03T09:37:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/Chair-Workout-Exercises.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1586\" \/>\n\t<meta property=\"og:image:height\" content=\"992\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Vladyslav Betsun\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Vladyslav Betsun\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mens-chair-workout\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mens-chair-workout\\\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/7a76200615408eadbda9b40c13dc2427\"},\"headline\":\"Chair workout for men: 8 seated exercises to do at home\",\"dateModified\":\"2026-11-03T09:37:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mens-chair-workout\\\/\"},\"wordCount\":1786,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mens-chair-workout\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/Chair-Workout-for-Men.webp\",\"articleSection\":[\"Chair Yoga\",\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<p><em>A chair workout for men uses a sturdy chair and a pair of dumbbells. It trains the shoulders, back, arms, legs, and core while seated. It can build strength when you add load over time. It suits men who prefer seated training; choose moves and loads that match your ability.<\\\/em><\\\/p>\\r\\n<p>Below are 8 seated exercises, a sample routine, and safety tips. For a shorter session, see our <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/7-minute-chair-workout\\\/\\\">7-minute chair workout<\\\/a>.<\\\/p>\\r\\n<p>Following exercise and diet plans is the key in your fitness journey and greatly impacts results. In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.<\\\/p>\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n<h2 style=\\\"text-align:center;\\\"><strong>Key takeaways<\\\/strong><\\\/h2>\\r\\n<p>These points summarize how chair workouts fit into a strength routine.<\\\/p>\\r\\n<ul>\\r\\n<li>Adults are advised to do muscle-strengthening work for all major muscle groups on at least 2 days a week (<a href=\\\"https:\\\/\\\/www.who.int\\\/publications\\\/i\\\/item\\\/9789240015128\\\">1<\\\/a>).<\\\/li>\\r\\n<li>Resistance training guidance supports training each major muscle group at least twice weekly (<a href=\\\"https:\\\/\\\/acsm.org\\\/resistance-training-guidelines-update-2026\\\/\\\">2<\\\/a>).<\\\/li>\\r\\n<li>A review of chair-based exercise in older adults found improvements in physical function (<a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/pmc\\\/articles\\\/PMC7920319\\\/\\\">3<\\\/a>).<\\\/li>\\r\\n<li>A chair limits leg training, so pair seated work with standing moves such as chair squats.<\\\/li>\\r\\n<li>All you need is a chair without wheels and a pair of dumbbells.<\\\/li>\\r\\n<li>Weight loss depends mainly on overall calorie balance, with chair exercises as one part (<a href=\\\"https:\\\/\\\/www.cdc.gov\\\/healthy-weight-growth\\\/losing-weight\\\/index.html\\\">4<\\\/a>).<\\\/li>\\r\\n<li>Chair workouts may also suit people with limited mobility.<\\\/li>\\r\\n<\\\/ul>\\r\\n<h2 style=\\\"text-align:center;\\\"><strong>What are the benefits of chair exercises?<\\\/strong><\\\/h2>\\r\\n<p>The benefits of chair exercises ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mens-chair-workout\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mens-chair-workout\\\/\",\"name\":\"Chair workout for men: 8 seated exercises\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mens-chair-workout\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mens-chair-workout\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/Chair-Workout-for-Men.webp\",\"dateModified\":\"2026-11-03T09:37:56+00:00\",\"description\":\"Try a chair workout for men with 8 seated exercises, clear steps, adjustable sets and reps, standing options, and simple form tips.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mens-chair-workout\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/betterme.world\\\/articles\\\/mens-chair-workout\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mens-chair-workout\\\/#primaryimage\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/Chair-Workout-for-Men.webp\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/Chair-Workout-for-Men.webp\",\"width\":1586,\"height\":992,\"caption\":\"Man doing a seated leg extension on a chair at home as part of a chair workout for men.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mens-chair-workout\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Mental Health\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mental-health\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Yoga\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mental-health\\\/yoga\\\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Chair Yoga\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mental-health\\\/yoga\\\/chair-yoga\\\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Chair workout for men: 8 seated exercises to do at home\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/author\\\/nderitumunuhe\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Chair workout for men: 8 seated exercises","description":"Try a chair workout for men with 8 seated exercises, clear steps, adjustable sets and reps, standing options, and simple form tips.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/mens-chair-workout\/","og_locale":"en_US","og_type":"article","og_title":"Chair workout for men: 8 seated exercises to do at home","og_description":"Try a chair workout for men with 8 seated exercises, clear steps, adjustable sets and reps, standing options, and simple form tips.","og_url":"https:\/\/betterme.world\/articles\/mens-chair-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-11-03T09:37:56+00:00","og_image":[{"width":1586,"height":992,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/Chair-Workout-Exercises.webp","type":"image\/webp"}],"author":"Vladyslav Betsun","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Vladyslav Betsun","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/mens-chair-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/mens-chair-workout\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7a76200615408eadbda9b40c13dc2427"},"headline":"Chair workout for men: 8 seated exercises to do at home","dateModified":"2026-11-03T09:37:56+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/mens-chair-workout\/"},"wordCount":1786,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/mens-chair-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/Chair-Workout-for-Men.webp","articleSection":["Chair Yoga","Yoga"],"inLanguage":"en-US","articleBody":"<p><em>A chair workout for men uses a sturdy chair and a pair of dumbbells. It trains the shoulders, back, arms, legs, and core while seated. It can build strength when you add load over time. It suits men who prefer seated training; choose moves and loads that match your ability.<\/em><\/p>\r\n<p>Below are 8 seated exercises, a sample routine, and safety tips. For a shorter session, see our <a href=\"https:\/\/betterme.world\/articles\/7-minute-chair-workout\/\">7-minute chair workout<\/a>.<\/p>\r\n<p>Following exercise and diet plans is the key in your fitness journey and greatly impacts results. In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.<\/p>\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align:center;\"><strong>Key takeaways<\/strong><\/h2>\r\n<p>These points summarize how chair workouts fit into a strength routine.<\/p>\r\n<ul>\r\n<li>Adults are advised to do muscle-strengthening work for all major muscle groups on at least 2 days a week (<a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789240015128\">1<\/a>).<\/li>\r\n<li>Resistance training guidance supports training each major muscle group at least twice weekly (<a href=\"https:\/\/acsm.org\/resistance-training-guidelines-update-2026\/\">2<\/a>).<\/li>\r\n<li>A review of chair-based exercise in older adults found improvements in physical function (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7920319\/\">3<\/a>).<\/li>\r\n<li>A chair limits leg training, so pair seated work with standing moves such as chair squats.<\/li>\r\n<li>All you need is a chair without wheels and a pair of dumbbells.<\/li>\r\n<li>Weight loss depends mainly on overall calorie balance, with chair exercises as one part (<a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\">4<\/a>).<\/li>\r\n<li>Chair workouts may also suit people with limited mobility.<\/li>\r\n<\/ul>\r\n<h2 style=\"text-align:center;\"><strong>What are the benefits of chair exercises?<\/strong><\/h2>\r\n<p>The benefits of chair exercises ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/mens-chair-workout\/","url":"https:\/\/betterme.world\/articles\/mens-chair-workout\/","name":"Chair workout for men: 8 seated exercises","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/mens-chair-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/mens-chair-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/Chair-Workout-for-Men.webp","dateModified":"2026-11-03T09:37:56+00:00","description":"Try a chair workout for men with 8 seated exercises, clear steps, adjustable sets and reps, standing options, and simple form tips.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/mens-chair-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/mens-chair-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/mens-chair-workout\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/Chair-Workout-for-Men.webp","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/Chair-Workout-for-Men.webp","width":1586,"height":992,"caption":"Man doing a seated leg extension on a chair at home as part of a chair workout for men."},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/mens-chair-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Yoga","item":"https:\/\/betterme.world\/articles\/mental-health\/yoga\/"},{"@type":"ListItem","position":4,"name":"Chair Yoga","item":"https:\/\/betterme.world\/articles\/mental-health\/yoga\/chair-yoga\/"},{"@type":"ListItem","position":5,"name":"Chair workout for men: 8 seated exercises to do at home"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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