Resistance Band Workout for Seniors

Updated: December 1, 2022

Strength training is an important part of any exercise program at any age, but it’s especially important for Seniors. A Resistance Band workout is a great way for Seniors to get the benefits of strength training without having to use heavy, awkward weights or expensive machines.

A Resistance Band workout can help you grow/maintain muscle mass, lose weight, improve balance/posture, and maintain joint health.

(Learn About Some Of The Benefits of Strength Training for Seniors Here and Here)

Resistance Band Workout Overview

A Resistance Band Workout is simple, effective, and convenient way to add a strength-training component to your fitness routine. A few things to keep in mind when working out:

Always check with your Doctor before beginning any exercise program
This workout includes exercises for five body areas: Chest/Shoulders, Back, Arms, Legs, and Core/Abdominals. Choose 2-3 exercises for each muscle group and perform 1-3 sets of each exercise.
Vary your exercise program to prevent your body from adapting to a routine
If you feel pain or discomfort stop immediately. If you feel light-headed or faint, stop immediately
Perform all exercises in a controlled manner
Don’t do resistance training on a body part two days in a row. Your body needs time to recover and grow.

Chest/Shoulders Exercises

Standing Chest Press

Secure door anchor at chest height and grasp handles with your back to the door. Stand far enough away from door so the bands are taut. Extend your arms straight out

Incline/Decline Chest Press

Work your chest muscles from other angles by creating variations of the Standing Chest Press. Move the door anchor either lower (for an Incline Chest Press) or higher (for a Decline Chest Press.

Chest Press On Ball

If you have an Exercise Ball incorporate it into the Chest Press. This allows you to simultaneously train your core muscles.

Upright Rows

Secure the door anchor to the bottom of the door and grasp the handles palms facing the door. Pull the handles up toward your shoulders, leading with your elbows and keeping your hands close to your body. Do not raise your hands past your shoulders.

Reverse Fly

Secure the Door Anchor to the side of the door at shoulder height. Stand facing the door and grasp the handles with your palms facing together. Keeping your arms straight, stretch the bands by our and to the rear. Concentrate on using your rear shoulder muscle rather than the muscles of your back.

Back Exercises

Wide Grip Pull Downs

Secure the Door Anchor to the top of the door sit facing the door on the Exercise Ball or a chair. Grasp the handles with your palms facing the door and your hands shoulder width apart. Pull the handles toward you keeping your hands apart with your elbows out to the side. Pull the handles down to chin level.

Chin Ups

Secure the Door Anchor to the top of the door sit facing the door on the Exercise Ball or a chair. Grasp the handles with your palms facing you and your hands shoulder width apart. Pull the handles toward you, keeping your elbow in so your upper arm comes toward your chest. Pull the handles down to chin level.

Seated Row

Secure the Door Anchor to the side of the door at torso level as you sit facing the door on the Exercise Ball or a chair. Grasp the handles with your palms facing the inwards. Pull the handles toward your stomach keeping your elbows in and concentrating on using the muscles in your back.

Arm Exercises

Bicep Curls

Secure the Door Anchor to the bottom of the door. Face the door and grasp the handles with your arms down and hands facing the door. Curl the handles up toward your shoulders keeping your upper arm as still as possible.

Tricep Pushdown

Secure the Door Anchor to the top of the door. Face the door and grasp the handle straps. Keeping your upper arm steady at your side, straighten your arm pulling the handle straps down to your legs.

Leg Exercises

Elastic Loop Squat

Position the Elastic Loop around your legs just above your knees. Stand with your feet shoulder length apart with your toes pointing out slightly. Bend your knees and drive your hips back (you don’t want your knees coming out past your toes), keeping your head and chest up, and feet flat on the ground. Lower until your upper legs are parallel to the floor (or as far as your range-of-motion allows). Stand back up driving from the heels of your feet.

Elastic Loop Side Raise

Position an Elastic Loop around your legs just above your ankles. Keeping a chair nearby to help with balance (if needed). Put all your weight on one leg and swing the other leg directly to the side stretching the miniband. After completing a set on one side, switch sides and do the other leg.

Elastic Loop Kickback

Position an Elastic Loop around your legs just above your ankles. Keeping a chair nearby to help with balance (if needed). Put all your weight on one leg and swing the other leg directly behind you stretching the miniband. After completing a set on one side, switch sides and do the other leg.

Elastic Loop Leg Extensions

Sitting on a chair, position an Elastic Loop around your legs just above your ankles. Keep one foot flat on the ground and straighten your other leg, stretching the miniband. Slowly bend your leg again. After completing a set on one side, switch sides and do the other leg.

Elastic Loop Shuffle

Position an Elastic Loop around your legs just above your knees. Bend your knees slightly, keeping your head and chest up. Slowly take two sideways steps to your left then two sideways steps to the right to return to your original position. That is one rep.

Core/Abdominal Exercises

Resistance Band Crunches

Secure the Door Anchor to the top of a door. Stand with your back to the door, holding the handles in front of your shoulders. Curl your body down, pulling your head, neck & shoulders down.

Resistance Band Abdominal Twist

Secure the Door Anchor to a door at slightly above hip level. Stand with your hips perpendicular to the door. Keeping your lower body motionless, rotate your upper body toward the door and grasp both handles close to your body. Rotate your upper body away from the door, stretching the bands. Slowly turn back to the door. After completing your set on one side, turn around and do a set for the other side.