Challenge · 2026

100 Sit-to-Stands: Can You Keep Control?

Today’s RB100 challenge is 100 sit-to-stands from a stable chair, completed in manageable sets rather than raced. Stand fully, sit down gently and count only controlled repetitions. Use a higher seat or light hand assistance if needed, taking enough rest to keep your technique consistent throughout.

By Richard Branson · 19 Feb 2026 · Updated 9 Nov 2026

The challenge: can you complete 100 sit-to-stands?

For 19 February 2026, RB100’s daily challenge is 100 controlled chair rises. Start with 10 sets of 10 repetitions, resting between sets. Each repetition begins seated and finishes when you have stood tall, then returned gently to the seat. This is a movement-quality test, not a race: your final set should follow the same standard as your first.

How to do it: what are the exact steps?

Position a sturdy chair against a wall on a non-slip surface. Avoid swivel chairs, wheels or loose cushions that can slide.
Warm up with two minutes of comfortable marching and a few easy practice chair rises. Keep these separate from your challenge count.
Sit towards the front of the seat with feet roughly hip-width apart, heels grounded and feet slightly behind your knees.
Lean your torso forwards from the hips, bringing your chest over your feet. Push through both feet to stand fully without leaning backwards.
Send your hips back and bend your knees to lower onto the chair. Settle briefly without dropping or rocking. That completes one repetition.
Complete 10 repetitions, then rest for 20–40 seconds or longer until ready. Repeat for 10 sets to reach 100.
Record your completed repetitions, set sizes and any assistance. Stop counting repetitions that require an uncontrolled drop onto the seat.

Athlete stands tall in front of a sturdy chair after a controlled sit-to-stand.

Scale it: how can you match the challenge to your ability?

Make the movement easier with a higher, stable seat or light hand assistance on your thighs or secure armrests. Use 20 sets of five if sets of 10 become untidy. If 100 is beyond your current capacity, choose 30–50 controlled repetitions and build from there. To make the full challenge harder, lower for three seconds on every repetition without adding weight. Choose one variation before starting and log any changes.

Coaching tips: what should you feel, and when should you stop?

Keep your whole foot grounded and let your knees follow the direction of your toes. A forwards torso lean is normal; avoid trying to stay bolt upright. Breathe out as you rise and avoid holding your breath. Your thighs and glutes should be working, but sharp or increasing pain is a reason to stop. End the set if you repeatedly lose balance or drop onto the chair, even after resting. Stop the session for dizziness, chest discomfort or unusual breathlessness. If a medical condition affects your exercise tolerance, seek clinician guidance before attempting the test.

+Does every repetition need to start from sitting?

Yes. Settle briefly onto the chair before standing again. A squat that only brushes the seat does not meet this challenge’s standard. Avoid rocking backwards or bouncing forwards to generate momentum.

+Can I use my hands to stand up?

Yes. Use light pressure through your hands on your thighs, or secure armrests if available. Keep the assistance consistent and record it with your score. This is a valid scaled version, not a failed repetition.

+What if 100 repetitions is too much today?

Stop at a manageable total, such as 30–50 controlled repetitions, and record what you completed. Build towards 100 over future attempts rather than forcing tired repetitions. Resting is allowed, and there is no time limit.

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