Resistance Band Exercises For Seniors: Sample Plan & Tips For Success

Staying physically active in old age is one of the best ways to support your health. It also helps you increase your health span and functional independence, allowing you to enjoy life even in old age.

Resistance band exercises for seniors are one of the many ways that older adults can engage in resistance training. These exercises can help you build strength and maintain flexibility and range of motion without a gym membership or heavy weights.

In this guide, we shall be listing some simple resistance band workouts for seniors that can be done at home or on the go.

What Are Gentle Resistance Band Exercises For Seniors?

Gentle resistance band exercises for seniors are low-impact strength training workouts that utilize elastic bands to provide gentle resistance during exercise. 

Such workouts are specifically designed to help older adults build or maintain muscle strength, improve flexibility, and support joint health without placing undue stress on the body. 

They are also often adaptable to suit different fitness levels and can be done while standing or sitting.

Should Seniors Use Resistance Bands?

Resistance bands can be a useful option for seniors who want to include strength-focused movements in their physical activity routines. Some benefits of this may include

• Bands provide an effective tool for strength training – They come in various lengths and tightness, making them a versatile tool for bodyweight training. They also provide variable, continuous tension that forces the muscles to work harder throughout the workout session.
• They are convenient – Not every older adult can afford to go to the gym or invest in at-home free weights. This could be due to financial constraints or mobility issues. Resistance bands offer a cheaper yet still effective alternative for home use and even travel when necessary.
• An elastic band training program can make daily activities easier – One study conducted a 3-month study on the effects of band training on older adults in care facilities. The researchers found that all the adults in the elastic band exercise group experienced significant improvements in the ease of their activities of daily living (1).
• Can improve physical power and flexibility – Research has found that when seniors engage in elastic band resistance training, they can see improvements in their upper and lower limb flexibility, endurance, and strength (2, 3)
• Better balance – As people age, changes in strength, mobility, and other factors may affect balance for some individuals (4, 5).

Some research on workouts suggest that resistance bands exercises may support balance and mobility in older adults when included in regular physical activity routines (2, 3). 

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Maintaining balance and strength may help older adults stay steady during everyday activities.

• Improved mental health – Changes in mood, memory, or cognitive function may occur as people age. They occur due to normal age-related cognitive decline, as well as factors such as bereavement or loss of freedom in old age (6, 7, 8.

Some studies suggest that regular physical activity, including resistance training, may support overall well being and cognitive function in older adults (2, 9).

From these finding we see that older adults engaging in resistance band workouts for women or men may experience positive benefits that go beyond increased strength or muscle mass.

Read more: How Standing Hip Exercises for Seniors Can Improve Your Health

How To Use Resistance Bands At Home For Seniors

Some tips for older adults who would like to start exercising with elastic bands at home include

• Start with Light Resistance

Choose bands that are light or low-tension in the beginning. Unlike high-tension bands, these are easier to control and may help reduce strain on your muscles and joints.

Check out our mini resistance bands workout guide to learn the difference between regular resistance bands and mini bands. Make sure you purchase the right ones!

• Always Warm-Up Before The Main Workout

Beginning a workout without preparation may place extra strain on muscles or joints. To reduce this risk, set aside at least 5-10 minutes to do gentle warm-ups. They get your blood pumping and the muscles ready for the workout ahead. Some warm-up movements you can do include arm, hip, and ankle circles, matching in place, leg swings, torso twists, etc.

• Work with Slow, Controlled Movements

Not only does this engage your muscles more, but it is safer for the joints and muscles. Avoid jerky movements and move the band slowly and smoothly. Taking longer to complete the workout is better than hurrying and injuring yourself.

• Exercise in a Comfortable Position

Some older adults may find it comfortable to work out while standing, while others may prefer a seated resistance band exercise for seniors routine. Your stability matters as it helps prevent falling over. Use a sturdy chair if you feel like you may fall over.

• Maintain Proper Posture

Good posture helps prevent strain and can lead to better exercise results. If you struggle to find the right posture, consider working with a qualified fitness professional for guidance.

• Start With Shorter Sessions

General physical activity guidelines often suggest around 150 minutes of moderate activity per week for adults, when appropriate for their abilities. This generally equates to 30 minutes a day, 5 days a week. Two of these five days should also include strength training exercises (10).

If you are unable to engage in 30 consecutive minutes of exercise a day, try breaking it down. You can engage in a 10-minute resistance band workout for seniors routine 3 times a day. This can be done while standing or seated and at any time of day, as long as you complete it.

• Stop If You’re in Pain

Some people may experience mild muscle soreness after physical activity. However, sudden or unusual discomfort may be a sign to pause the activity and rest. If concerns persist, consider speaking with a qualified health professional.

What are Examples of Resistance Training for Seniors?

Resistance training workouts are exercises that build strength by working the muscle against some form of resistance. Common types of resistance training that seniors can do include

• Bodyweight exercises – These use your body’s own weight as resistance. These can be done while standing or seated (i.e, chair workouts for seniors).
• Machine or free weights based workouts – Often done at gyms, rehabilitation centers, or at home gyms, they use gym machinery or free weights like dumbbells to provide resistance for your workouts.

Check out this at-home workout plan with dumbbells to see how you can use free weights for resistance training without the gym.

• Resistance band exercises – As previously explained, these use elastic bands to provide extra tension for the muscles.

Sample Resistance Band Exercises For Seniors

The following 3 exercises target your upper body muscles

Band Pull Aparts

• Sit or stand with your feet placed hip-width apart.
• Hold the resistance band with both hands at shoulder level, shoulder-width apart, and your palms facing down.
• Keeping your arms straight, pull the band by moving your hands round to the side until your shoulder blades squeeze together.
• Slowly return to the starting position. This is one rep
• Repeat the exercise 8 to 12 times.

Banded Chest Press

• Sit or stand with your feet hip-width apart.
• Put the resistance band behind your back and hold the ends with both hands, bringing it forward under your arms.
• Bring your elbows up and out to the sides with your knuckles facing forward.
• Press your hands forward until your arms are nearly straight.
• Slowly bring your arms back to the starting position. This is one rep
• Repeat 8 to 12 times for one set.

Bicep Curls with Resistance Bands

• Stand on the resistance band, grasping the band with your palms facing forward. Your arms should be resting at your sides.
• Contract your biceps to pull the band toward your shoulders. Allow your elbows to bend to create tension in the band.
• Slowly lower the band and straighten your elbows with control to return to start. This is one rep.
• Repeat 8-12 times for one set

Ps. If doing the exercise while seated, sit upright in a chair, and place the band under your feet tp step on it. Follow the rest of the steps as described above.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

To work the lower body, here are 3 resistance band exercises for seniors legs

Seated Banded Leg Press

• Sit with your feet hip-width apart and move your knee towards the chest.
• Place the middle of the resistance band under the middle of the left foot.
• Hold the ends of the band tight by your waist.
• Fully extend and straighten your left leg out in front of you as far as you can.
• Slowly lift your knee back up, keeping the band under your foot. This is one rep.
• Repeat the movement 10 to 15 times on the left leg before switching to the right and repeating all the steps.

Seated Clamshells

• Sit at the edge of a chair with your feet hip-width apart. Wrap the band around both legs just above the knees and hold the ends.
• Move your feet further apart, slightly wider than your shoulders.
• In a slow and controlled manner, press your knees out away from each other. Ensure to keep your feet steady as your legs move apart.
• Hold for 2 seconds, then bring your knees back together. This is one rep
• Repeat the movement 12 to 15 times.

Banded Deadlifts

• Stand on the resistance band with both of your feet about hip-width apart.
• Push your hips backward while allowing your knees to bend and your torso to lean forward. Grab onto the resistance band with both hands.
• While maintaining a straight back and engaged core, squeeze your glutes and push through your heels to drive hips forward. Allow your knees to straighten, creating tension in the band.
• While keeping your back straight and core engaged, push your hips backward. Allow your knees to bend and your torso to lean forward to release tension in the band and return to start.
• This is one rep. Do 8-12 reps for a full set.

Read more: A Guide to Seated Balance Exercises for Seniors to Stay Strong

What are Some Mistakes with Resistance Bands Seniors Should Avoid?

Common mistakes seniors should avoid while exercising with elastic bands include

1. Using too tight or too loose bands – Bands that are too tight many compromise your form leading to strain, while those are too lose will not yield desired results. The right band is one that you can do 10-15 reps with. It should be challenging to do these reps but not impossible or overly straining.
2. Not using proper form – Using proper form makes exercises more comfortable to do and effective. You can find many instructional videos online on whichever workout you are using. You could also enlist the help of a professional.
3. Releasing the band too fast – Snapping a band to release could lead to injuring yourself. Avoid it by keeping your movements slow and controlled.
4. Using old or workout bands – These are very likely to tear or break. They may break or snap and hit you.

How Many Times a Week Should A Senior Use Resistance Band?

It is recommended that older adults exercise for a minimum of 150 minutes a week with 2 days of strength training. This equates to exercising 30 minutes a day 5 times a week.

Frequently Asked Questions

• What type of resistance bands are best for seniors?

This depends on the experience and fitness level of the older adult. However, most beginners seniors could start with light-to-medium tension bands for gentle strengthening.

• What is the number one exercise seniors should do?

Seniors may benefit from including three types of exercise in their routine rather than focusing on one. They include (11)

• Aerobics or cardio which help with endurance. Examples incline walking, swimming, and cycling.
• Strength aka resistance training for increased muscle mass and strength. The exercises listed above fall under resistance training.
• Balance and flexibility to help improve their stability and range of motion. Examples include stretching, yoga, Tai Chi, etc.

• What exercises should seniors not do?

Some older adults may avoid high-impact, high-intensity workouts. Such exercises may increase their risk discomfort or strain to muscles, bones, and joints.

• Can you lose belly fat with resistance bands?

Yes, you can. Banded exercises are a form of strength training workouts which helps burn calories. Regular physical activity can support overall fitness and may continue to contribute to healthy body composition overtime (12, 13).

The Bottom Line

Resistance band exercises for seniors are a great and gentle way to help older adults improve their health, strength, and endurance. Before starting a new exercise t=routine, it may be helpful to consider your fitness level or speak to a qualified professional if you have specific concerns. Be sure to also use the right tension bands, learn the correct form of the exercises, and use slow, controlled movements.