A Gentle Home Strength Routine From the NHS

The NHS publishes a home strength routine with seven moves that need only a chair, a wall and, for one exercise, two light weights. Its page says the exercises are gentle and easy to follow, and that you should try to do them at least twice a week. The counts are small on purpose: most moves are 5 repetitions.

1. Before you start

The NHS page gives a few setup points:

• For chair-based exercises, choose a solid, stable chair with no wheels that will not slip on the surface. You should be able to sit with your feet flat on the floor and knees bent at right angles. Avoid chairs with arms, as these restrict movement.
• Wear loose, comfortable clothing and keep water handy.
• Build up slowly and aim to gradually increase the repetitions of each exercise over time.

The NHS adult guideline also says to speak to your GP first if you have not exercised for some time or have medical conditions or concerns.

2. The seven exercises

Here is the routine as the NHS page describes it.

1. Sit-to-stand. Sit on the edge of the chair with feet hip-width apart and lean slightly forward. Stand up slowly using your legs, not your arms, looking forward. Stand upright, then sit down slowly, using your hands or arms only to guide you if possible. Aim for 5 repetitions. The NHS says the slower the repetitions, the better.

2. Mini-squats. Rest your hands on the back of the chair and stand with feet hip-width apart. Slowly bend your knees as far as is comfortable, keeping them facing forward and your back straight. The page says to aim to get the knees over the big toe. Come up gently, squeezing your buttocks. Repeat 5 times.

3. Calf raises. Hold the chair back and lift both heels as far as is comfortable, slowly and with control. Repeat 5 times. To make it harder, do it without support.

4. Sideways leg lift. Hold the chair back, raise one leg to the side as far as is comfortable while keeping your back and hips straight, then return. Raise and lower each leg 5 times.

5. Leg extension. Standing upright and holding the chair, raise one leg backward, keeping it straight and avoiding arching your back. You should feel the effort in the back of your thigh and bottom. Hold the lift for up to 5 seconds and repeat 5 times with each leg.

6. Wall press-up. Stand at arm's length from a wall, hands flat at chest level with fingers pointing up. With your back straight, slowly bend your arms, keeping elbows by your sides, then slowly return. The NHS suggests 3 sets of 5 to 10 repetitions.

7. Biceps curls. Hold a pair of light weights (the NHS says filled water bottles will do), feet hip-width apart. Keep your arms by your sides, bend them slowly until the weight reaches your shoulder, then lower slowly. It can also be done sitting. The NHS suggests 3 sets of 5 curls with each arm.

3. Counting the work in one session

Using the counts above, one pass through the routine looks like this:

That adds up to 80 to 95 repetitions. The NHS page does not give a session time. Because every move is slow and short, expect the routine to be quick, but treat that as a rough estimate rather than an NHS figure.

4. How it fits the weekly guideline

The NHS guideline for adults aged 19 to 64 asks for strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week. The home routine matches the twice-a-week frequency, but it does not cover every group on that list. It has legs and hips (squats, leg lifts, sit-to-stands), calves, chest and arms (wall press-up, curls). There is nothing aimed directly at the back or abdomen. To cover those groups the guideline mentions other activities, such as yoga, pilates, resistance bands and body-weight exercises like sit-ups.

The guideline also says that for health benefits, strength exercises should be done to the point where you need a short rest before repeating the activity. For many people, 5 repetitions of a sit-to-stand will not reach that point, which is why the NHS tells you to build up repetitions gradually.

5. Making it easier or harder

The page gives only a few explicit adjustments. Calf raises get harder without chair support. Biceps curls can be done sitting. Everything else is progressed by adding repetitions over time. The page also links to separate sitting, flexibility and balance routines and suggests combining them.

6. Key takeaways

• The NHS home routine has seven moves, most at 5 repetitions, and is meant for at least two sessions a week.
• Use a stable chair without wheels or arms, wear loose clothing and move slowly.
• Wall press-ups and biceps curls are the only exercises with 3 sets.
• The routine has no direct back or abdominal exercise, so the weekly all-major-muscle-groups target needs other activities.
• Add repetitions gradually; check with your GP first if you have a health concern.