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5 of the Best Resistance Band Exercises for Seniors and Adults Over 50

Get stronger and improve your balance, coordination, and functional fitness with these five resistance band exercises designed for seniors. Learn how to do these exercises!

Mark Robertson
5 of the Best Resistance Band Exercises for Seniors and Adults Over 50
Table Of Contents

Resistance bands are perfect for exercising at home, especially for seniors and adults over 50. Using a resistance band is ideal if you want to stay fit and active without leaving your house. They come with different resistance levels, so each person can choose one that suits them best. The great thing about the bands is that they are lightweight and easy to store for future use.

Here are five resistance band exercises ideal for seniors looking to stay in shape; all these exercises provide significant benefits for anyone who chooses to do them in the comfort of their home. Whether improving core strength or aiding in regaining balance, these exercises with resistance bands offer versatility and convenience when done regularly.

So let's look into the individual exercises you can do with a resistance band!

5 Best Resistance Band Exercises

Are you looking to up your fitness game? Resistance bands are an effective and inexpensive way to build strength, mobility, and stability. They come in various resistance levels - light, medium, or heavy - and also provide great versatility for your workouts.

Whether you're just beginning your fitness journey or looking to add variety to your routine, these 5 best resistance band exercises will help you reach your goals!

1. Bicep Curls

Bicep Curls

Bicep curls are an excellent resistance band exercise for seniors and adults over 50. They are simple and provide an excellent resistance workout that tones and strengthens your arms from the elbow.

How to Do It?

  • To perform bicep curls with a resistance band, you must attach either end of the resistance band to a sturdy object or under something heavy and secure.
  • You then take one end of the resistance band in each hand and pull up, bending at your elbows and curling the resistance band up to shoulder height.
  • Keep your arms straight as you extend them back down until they almost touch your hips.
  • With this exercise, you will create resistance on your biceps and targeting these muscles will help build strength.

This resistance band exercise will help seniors propel their strength-building work even further!

2. Glute Bridges

2. Glute Bridges

Glute bridges are resistance band exercises seniors and adults over 50 can conveniently do. This low-impact exercise strengthens various muscles in the glutes, lower body, and core, which are essential for balance and correct posture to help reduce the risk of injuries.

How to Do It?

  • To perform this exercise, begin by sitting on the floor with your feet hip-width apart.
  • Loop resistance bands around your thighs just above your knees and lay on your back.
  • Keep your arms at your sides and use them to keep you in place when pushing up.
  • Push through heels to engage the glutes and raise hips towards the ceiling until your body forms a straight line from shoulders to knees, then return to starting position.
  • Aim to do 10 repetitions of this resistance band exercise 3 times a week for maximum benefits!

3. Overhead Triceps Extensions

3. Overhead Triceps Extensions

Overhead Tricep Extensions are a great resistance band workout for beginners and seniors. This exercise works the triceps by targeting all three heads; it is a great way to gain resistance training benefits.

How to Do It?

  • To do this workout, one should stand with both feet shoulders' width apart, hold one resistance band in each hand, knees slightly bent, and arms extended up towards the ceiling so that wrists align with your shoulders.
  • Keeping elbows close to the ears, slowly lower your arms behind your head, then push back towards the ceiling.
  • Aim to perform eight to twelve repetitions of this exercise two or three times daily and increase the resistance band difficulty as strength increases.

4. Squats

4. Squats

Squats with resistance bands target major muscle groups in our bodies; they build lower body strength, core stability, and functional fitness while developing balance and coordination. Resistance bands make squats easier on joints than regular squats and add resistance to challenge larger muscles, resulting in increased muscle size and better definition.

How to Do It?

  • To do a resistance band squat correctly, stand in the middle of the resistance band with your feet slightly wider than shoulder-width apart.
  • Drop into a squat position with your elbows bent outwards and keep your back straight before pushing back up with your shoulders firmly pressed behind you.
  • Try incorporating 8-12 reps into your resistance workout routine for excellent results!

5. Reverse Flye

5. Reverse Flye

The Reverse Flye is among the 5 best resistance band exercises recommended for seniors and adults over 50. It is specifically adapted to lower health risks common among the elderly while delivering a great workout. This resistance band exercise works the chest and shoulders while helping protect your spine by keeping you upright.

How to Do It?

  • To do the Reverse Flye, secure resistance bands under your feet, then hold one end of each band in each hand.
  • With bent elbows, lift arms straight out at shoulder height until they're parallel to the floor and return them slowly to your side.
  • Doing this exercise with resistance bands can help strengthen postural muscles essential for better balance and reduced risk of falls, making it necessary for seniors looking to stay fit!

Benefits of Resistance Bands Exercises

Resistance band exercises are an excellent way for seniors and adults over 50 to focus on building strength and flexibility. Not only do resistance band exercises require minimal equipment and space, but they are also low-impact and inexpensive.

Furthermore, resistance band workouts offer the dramatic benefit of no-impact resistance, allowing seniors to improve their strength without aggravating existing joint issues. Let's have a look at the ultimate benefits of resistance band exercises.

  • Improved Mobility:. Resistance band exercises help to improve flexibility, balance, and coordination, which are essential for seniors to stay mobile.
  • Reduced Risk of Injury: Resistance band exercises help strengthen muscles without putting too much strain on joints, helping to reduce the risk of injury from falls or overexertion.
  • Increased Strength: Regular resistance band workouts can help increase overall strength and muscle tone, helping seniors stay fit as they age.
  • Enhanced Endurance: Working out with resistance bands can help improve cardiovascular endurance and stamina by promoting increased blood flow throughout the body.
  • Enhanced Posture: Resistance band exercises target key postural muscles that support good spinal alignment and posture, helping to prevent back pain or chronic fatigue.

This can help seniors maintain their independence and mobility as they age. Resistance band exercises are an effective way for seniors to stay fit and healthy!


1. What Are some of the risks associated with resistance band exercises?

The most common risks associated with these exercises are straining or pulling a muscle, developing tendonitis, and experiencing soreness. Take frequent breaks during your workouts and make modifications if needed.

Additionally, it is essential to consult a doctor before beginning any exercise program and ensure you use proper form when performing the exercises. Finally, ensure you use the correct size resistance bands for your body weight and fitness level to minimize potential injuries.

2. What Are some seated resistance band exercises for seniors?

Some seated resistance band exercises for seniors include chair leg lifts, chair squats, knee bends, and calf raises. All of these exercises can be done while seated in a chair with the help of a resistance band or two.

3. How to do chair leg lifts?

Chair leg lifts involve sitting upright and looping the bands under your feet. Then lift one foot off the floor at a time, extending it outward against the band's resistance, before slowly returning it to its original position.

4. Chair squats Are good for seniors. How to do them?

Chair squats involve looping the bands around your calves as you sit on a sturdy chair with arms crossed over your chest, pushing into a squatting position and slowly rising back up to the entire length. Knee bends involve looping resistance bands around both ankles and bending legs to a 90-degree angle before slowly returning them to their original position.

The Bottom Line

Resistance bands are an accessible way for senior adults to work out regularly without leaving the house or going to the gym - plus, they require minimal space and equipment, making them ideal for a home workout. These can be incorporated into exercises such as bicep curls, glute bridges, overhead tricep extensions, squats, and reverse flyers. By adding these five resistance band exercises to fitness routines, seniors can quickly increase their strength and improve balance, coordination, and functional fitness.

However, you need to start slowly and gradually increase intensity as you get stronger; consult a healthcare provider before beginning any exercise program. With consistent practice, these resistance band exercises will help you look and feel better than ever!

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Mark Robertson

Mr. Robertson is a competent writer, and speaker who specializes in helping families transition to plant-based lifestyles. He believes awareness, evidence-based information, and humor are three key ingredients for leading a healthy life.

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