Resistance Band Exercises For Seniors: Strength And Balance At Home
Resistance band exercises let older adults build strength at home with a light, adjustable load and nothing heavy to lift or drop. These seven exercises train the legs, hips, back, chest, shoulders and arms. Start with a light band, do 1 to 2 sets of 10 to 12 reps, two or three times a week, and hold a chair or the door frame for balance whenever you need it.
- Who It's For
- Older adults who want to stay strong for daily life: getting up from a chair, climbing stairs and carrying groceries. Check with your doctor before you start, especially if you have a health condition or a joint replacement.
- What You Need
- One or two light resistance bands, 2 handles, 1 ankle strap, a door anchor and a sturdy chair.
- How To Do It
- Warm up for five minutes with marching in place. Do 1 to 2 sets of each exercise, resting as long as you need between sets. Move slowly and breathe out as you pull or push. Stop any exercise that causes pain.
Follow Along: Seated Workout For Older Adults
Press play and follow along from a sturdy chair. This seated Bodylastics workout is built for older adults and anyone with limited mobility.
The Workout
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1-2 x 10-12
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2. High Row
Stand tall and pull your elbows back and out, squeezing your shoulder blades.
1-2 x 10-12
1-2 x 10-12
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1-2 x 8-10
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1-2 x 10
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1-2 x 10-12
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1-2 x 10 each leg
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1-2 x 10 each arm
Tap any exercise for start and finish photos, band set-up and form cues.
How To Progress Safely
Progress slowly. When an exercise feels easy for two sessions in a row:
- Add a second set.
- Step a little farther from the anchor.
- Then move up to the next band.
Change one thing at a time, and keep a chair or the door frame within reach.
Questions About Resistance Bands For Seniors
- Are resistance bands good for seniors?
- Resistance bands are a popular way for older adults to build strength: the load starts light, there is nothing heavy to drop, and you can train standing or seated. Research on home-based training with elastic tubing for older adults has reported gains in strength. Check with your doctor before starting a new exercise program.
- What resistance band is best for seniors?
- A light band with handles is the easiest place to start, because handles are easier to grip than a flat band. Bodylastics bands start as light as 3 lbs, and you add resistance by clipping on another band.
- How often should seniors do resistance band exercises?
- Two or three times a week, with a rest day between sessions, suits most people. Your doctor or physical therapist can advise you on what is right for you.