SHIFT Fit
Armrest assisted sit to stand
Armrest assisted sit to stand: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit with hands on armrests.
- Push through arms and feet to stand. Use a stable chair against a wall. Bend at the hips and knees and sit back down under control, using the armrests for support.
- 1 set × 5 reps. Use a smooth, controlled pace. Finish with at least 2 comfortable repetitions in reserve. Use a stable chair against a wall. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- chair
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 1 set × 5 reps. | chair |
| beginner | 2 sets × 5 reps; 45s rest between sets. | chair |
| beginner | 2 sets × 8 reps; 60s rest between sets. | chair |
| beginner | 1 set × 8 reps. | chair |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Heels lifting; knees collapsing inward; dropping onto the seat or forcing extra depth. Exercise check: Use a stable chair against a wall.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.