RESISTANCE BAND WORKOUT FOR SENIORS

50 Resistance Band Exercises for Strength Training and Mobility

PT. Adrian Murray (PhD)

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TABLE OF CONTENTS

CHAPTER ONE

INTRODUCTION TO RESISTANCE BAND WORKOUT

WHAT IS RESISTANCE BAND WORKOUT?

WHY RESISTANCE BAND WORKOUT OVER WEIGHT?

BENEFITS OF RESISTANCE BAND EXERCISE

SUMMARY

CHAPTER TWO

RESISTANCE WORKOUT TIPS TO AVOID COMMON MISTAKES

CHAPTER THREE

TYPES AND SELECTING A RESISTANCE BAND

Functional

Resistance band colors selection

Making the right resistance band for Workout

CHAPTER FOUR

WARM UP AND STRETCHING BEFORE RESISTANCE BAND WORKOUT

Upper body warm-up activities to begin resistance band strength training workout

Banded pull apart

Chest press with resistance band

Resistance band Stand side pulls

Banded bicep curls

Banded tricep extensions

Hip openers/flexion stretch

Banded push-ups

CHAPTER FOUR

FREE 50 RESISTANCE BAND EXERCISE FOR SENIORS AND BEGINNERS TO TRY

Chest Pull

Lateral Raise

Squats

Hip Abduction

Hip Extension

Scapular Retraction

Scissor Toe Tap

Lateral Crab Walk

Shoulder External Rotators

Forward Raise

Leg Press

CLX Calf Push

Glute Bridge

Bicep Curl

SHOULDER PRESS

TRICEP KICKBACKS

WOOD CHOP

RESISTANCE PUSH-UP

STANDING KNEE RAISING

BANANA ROLL

BICYCLE CRUNCHES

SIDE PLANK

SIT-UPS

RUSSIAN CURVE

SIDE CURVE

PLANK HOLD

OVERHEAD TRICEPS EXPANSION

MONSTER WALKS

CLAMSHELLS

QUARTS

STANDING LEG CURL

FRONT SQUAT

GLUTE BRIDGE

SINGLE-LEG DEADLIFT

HAMSTRING TWISTS

BAND KIDNAPPING

HIP FLEXOR

RESISTANCE BAND LUNGS

LAT PULL-DOWN

PULL APART

BACK FLY LYING

BENT OVER ROWS

HORIZONTAL RAISE

DEADLIFT

CONCLUSION

References & Resources

CHAPTER ONE

INTRODUCTION TO RESISTANCE BAND WORKOUT

Aging shouldn't stop you from getting fit but a need for extra care during workouts. No matter how old you may be, there is still an exercise you can do at home comfortably!

According to the American College of Sports Medicine and the American Heart Association, seniors above 65 should try to exercise at least 150 minutes or 2 hours 30 minutes per week, and should also include strength training at least twice a week.

Sadly, most persons above the age of 65 do not workout at all and this singular decision denies them the benefits. You probably skip strength training even though you work out regularly, and go straight to walking or some form of cardio. A mix of both aerobic workouts and endurance, flexibility, and strength training is the perfect type of exercise for seniors and anyone else.

Resistance band workouts for seniors are the most effective workouts that elderly persons can incorporate into their daily weekly program. With this exercise, seniors can continue to develop strength with a few basic workouts, improving their endurance, and significantly help combat persistent aches, fight bone loss, pains, even diseases such as arthritis.

These sets of workouts are the perfect alternatives to weights or even a great complement to a standard weight lifting regimen. They are cheap, lightweight, and work the muscles in a totally different way than weights. In reality, studies show that with resistance bands, muscles adapt to strength exercise as well as other forms of equipment, such as free weights and various equipment.

However, resistance band workout has a lot to offer. This book has all you need to know with an illustrated program for the best resistance band exercises for seniors.

WHAT IS RESISTANCE BAND WORKOUT?

Resistance bands are very elastic and strong. It can be used for all areas of the body and offers resistance with a gentle impact on the joints. They come with different resistance levels based on the fitness level desired. You can stick to one that fits well for you and change it when you notice or begin to see a change in your level of fitness.

Some of the exercises with resistance band include chest lifts, rows, shoulder twists, bicep raises, and tricep extensions, you can perform a lot of strength training. It is a type of gradual, regulated exercise that stimulates the muscles to work under pressure against an elastic band, free weights, or cable machine.

You will steadily boost the strength of the bands that you are using to make your exercises more difficult as your fitness begins to improve. They are color-coded, so you can easily distinguish the intensity of a given band. To get the most out of your workout, I suggest using a light, medium, and strong level of resistance during the workout session for the most effective result.

WHY RESISTANCE BAND WORKOUT OVER WEIGHT?

If properly used, the advantages you get from using resistance bands are overwhelming. There are some of the advantages of integrating resistance bands into your exercise routine.

1. Generally, resistance bands are inexpensive. You can buy one for just less than $10 while DVDs do come with some fitness equipment. It could see as cheap it is by getting this manual for less than the usual $50 are also provided with some program.

2. Suitable for various levels of fitness. It works perfectly for both young or old even as beginners or experts. With a variety of resistances that include light, medium, and heavy, you can simply adjust the strength of your workout.

3. It is convenient to store. The bands take up very little space, so even if you have little space, you can use them at home.

4. Seamlessly allow you to integrate with another workout. To give the muscles a rest, the use of resistance bands can be alternated with lightweight dumbbells or fitness machines.

5. You can do it anytime, or anywhere. You can conveniently carry them wherever and use it anytime because it is easy to store and is lightweight.

6. It's an efficient workout. The definition of resistance bands is pretty simple, but improving your strength and endurance is extremely effective. It will improve your agility, versatility, flexibility, and as well as rehabilitation process.

BENEFITS OF RESISTANCE BAND EXERCISE

Seniors will gain a fantastic range of benefits from a regular workout schedule with a resistance band. However, it’s really important to dodge exceeding the workout routines, but ensure you do regular enough for you to see the health benefits.

At least a few times a week, try to make time for resistance bands workouts, but don't take the workouts beyond your abilities, particularly if you have had a prolonged absence from regular exercise ahead of time.

Here are the most principal benefits you can gain from regularly scheduled workouts in resistance bands:

1. Resistance band training helps improve weight loss: While resistance training won't burn as many calories as an aerobic activity at once, it also has benefits in terms of weight loss. The metabolism of the body gets a big boost as you develop muscle tone. This is because resting muscle tone burns far more calories than resting fat.

2. So if the body has a smaller proportion of fat, it will burn calories to rest at a higher rate. When you lose weight, some studies have found that if you do resistance workouts two to three days a week, you'll have a better time keeping it off.

3. It helps in the treatment of arthritis: Resistance training is used by many physical therapists to help manage arthritis. The extra muscle mass gives better control of your hands and lowers levels of pain.

4. It helps avoid injuries: Training for resistance builds muscles and strengthens the bone's overall density. This implies that anything after a fall is less likely to crack or fracture you. Your muscles will get thicker, and over them, they will have more of a protective cushion. When you have stronger legs, you are also less likely to fall in the first place.

5. Resistance exercise places you in a healthier mood: Your brain releases more endorphins than normal when you work your muscles during strength exercise. During the workout, these endorphins not only warm you up but have a lasting impact. You will sleep well with a daily resistance workout routine and feel less likely to depressive disorders.

6. Resistance workout reduces deterioration: According to studies, when the body is fully developed, each year it begins to lose around 1% of its strength, a figure that goes with both bones and muscles. The only way to avoid this reduction is to continue regularly to build bone and muscle mass, to make up for what is naturally lost.

SUMMARY

- A great exercise in building strength, coordination, flexibility, and range of motion in your muscles.

- Combat aches and pains.

- Avoid sustaining injuries when performing everyday tasks.

- Increase mobility and helps in fighting bone loss

- Resistance band assist in improving the health of your joints and symptoms of arthritis pain

- Incorporating resistance band training into your daily routine aids to avoid persistent diseases such as arthritis.

- Increase the strength of your resistance bands as you see improvements.

- Resistance bands are lightweight and can be easily performed by 70+ at-home convenience.

CHAPTER TWO

RESISTANCE WORKOUT TIPS TO AVOID COMMON MISTAKES

Here are tips to avoid most mistakes people frequently encounter with resistance band:

1. Maintain your body in alignment: Some resistance exercises may involve crouching, but even though it lends the body more strength, you should never be hunched over in an unsustainable way. Maintain a healthy degree of alignment instead. Instead of closing them, keep your knees slightly bent while you work. Keep each other's shoulders and hips lined together, and let the back keep its normal curve.

2. The resistance sounds different. If you use free weights, gravity dictates where the weight comes from, meaning that during one aspect of the exercise (such as the upswing of a bicep curl) you get more resistance than the other (the downswing). The tension is constant with bands, which makes it feel tougher. Imagine it as a cable machine because and it works the same way, though cheaper.

3. Resistance bands are not as demanding as dumbbells or machines. You know, with weights, just how many you lift. For bands, you can only go about how it feels and the band's tension. However, that doesn't mean that you're not having a decent workout. Your muscle fibers won't know the difference between weights or bands if you use good technique and the correct level of tension. Plus, bands give more flexibility because resistance can be produced from all directions, from the side, overhead, below, etc.

4. Confused about how exactly to use them. Trying to work out how to use a band can be frustrating. Bear in mind that as you do with free weights, you will perform the same exercises with the distinction lies in positioning the band. For starters, for bicep curls or overhead presses, you can stand on the band and grip the handles. While for lat pulldowns or triceps pushdowns you can attach it to a door. For chest exercises or shoulder rotations, you should loop the band around a pole. There are countless options and you will discover that several exercises and workouts are available. While resistance bands are usually less risky to use than weights, you should always practice caution, as you should for any type of exercise. You are much less likely to injuries because you are cautious of your bands, and you can progress your fitness objectives much faster.

5. Exercise without band: Practice it first without using the band if you are engaging in an exercise that you have not tried before. This will help you to get a feel for the appropriate approach without putting tension on your muscles. When you are familiar with the workout and confident in what you are doing, start adding resistance.

6. Avoid holding your breath. Sometimes, there is an urge to hold your breath while you tighten your muscles in some form of resistance/strength training. Avoid this desire and breathe freely and steadily. If the resistance levels get more difficult, instead of inhaling or keeping the breath in, exhale.

7. Don't rush to the next level: Avoid the urge of progressing to more complicated bands too fast. Instead, before you attempt to tackle the next level, take your time to make sure you have mastered a band color totally. As a rule of thumb, before choosing to do it with a different band, you should be able to perform about 3 sets of 10-15 repetitions of an exercise.

8. Don't unleash a resistance band tense/extended: It will snap back against you as you let go of a resistance band that is already stretched. This has the potential to harm you, and it's not fun to be smacked in the face with a handle at the very least. Always wait until the band has relieved the stress to let it go.

9. Don't stretch too much: Stretching a band beyond its strength significantly boosts the chance that it may snap or tear. Aim never to stretch a band more than 2 1⁄2 times the length of its own.

10. Before you use your band, inspect it: Give your band a thorough inspection each time before you begin your workout. During your training, check it for any tears or frays that may result in greater damage. When you put tension on it, I don't feel you will never the band to split unexpectedly.

11. Store your band in a cool and dry place: When you are done after every training session, clean off the handles of your band and keep it in a place free from sunlight and dampness. Also, avoid storing in environments where the rubber is more vulnerable to bacteria spreading or increasing. Proper keeping of your band in a cool, dry space would guarantee it last for a long time.

CHAPTER THREE

TYPES AND SELECTING A RESISTANCE BAND

Resistance bands vary in color, handles, shape, size, shape, looped vs non-looped and handles. The following are types of resistance band and their various function you can find near you.

Functional

1. Therapy band: In rehabilitation, a therapy band is usually used, as the name suggests. Bands for therapy do not have grips, measures 4 feet, and are tender on the body. Rather than having a tubular form, they have a smooth surface. Some physiotherapists don't only this band for physical therapy alone but also for mental rehabilitation.

2. Tube Bands / Compact Resistance Bands: Longer-than-usual tube (about 4 feet) with two plastic handles on either end consisting of compact resistance bands. Often they are referred to as resistance bands "fit tube". They vary in use and may be used to exercise the upper body, arms, and lower body.

3. Fit Loop Bands / Mini Bands: The fit loop band has a flat surface, rather than a tubular surface, like the therapy band. As the name implies, it makes a constant loop. It is the best band to strengthen the lower body (hips, legs, and buttocks).

4. Figure 8 Band: It has two plastic handles attached by a tube in a figure 8 shape. They seem to be on the shorter end of these bands. Their short length and double handles mean that they are ideal for gaining strength in the upper body and particularly in the arms.

5. Ring Resistance Band: It consists of a tiny, single ring attached to either side of it with two handles. The handles are soft and are the best band for the lower body, although they involve different workouts than the fit loop band or the compact resistance band.

6. Lateral Resistance Band: The lateral resistance band has velcro cuffs on each end instead of the normal grips. These cuffs are normally wrapped around each ankle to assist in training the lower body, specifically the hips and thighs.

7. Pull up bands: Pull up bands, also known as pull up aid bands, are special types of resistance bands intended to support people struggling to pull up. Getting underway with pull-ups is challenging for a lot of people especially beginners. Although experienced athletes also face a lot of challenges performing this workout. If the body doesn't have enough strength to lift one up, so it's hard to build certain muscle groups and make progress on doing reps. With a pull-up band, you can perform pull-up motion without straining your muscles as hard as you can. It's a perfect way to involve yourself in a workout that's fantastic for the upper body. Band-assisted pull-ups can serve to strengthen the trapezius, biceps, rhomboids, and lats. You will notice the impact immediately with more muscle definition, and soon you're going to be able to progress to pull ups without a pull up band.

Resistance band colors selection

Resistance bands come in various colors to indicate the level of strength they offer. Some resistance bands look quite a bit heavier than most. In general, the color code below refers to most of the resistance bands, regardless of the brand. Nevertheless, any manufacturers can have their own color code, especially for more uncommon bands, such as fit loop bands and therapy bands.

Red Resistance band

This color of the resistance band is the lightest and the most elastic. It's ideal for resistance band training beginners, but you'll notice that professionals across the board also use it. The band's lightweight helps engage muscle groups that don't require a lot of resistance to keep working. For instance, you might use a red band to work your shin or shoulder muscles.

Black resistance band

This training band isn't as flexible as the red resistance band but provide a greater degree of resistance. That makes them a decent middle-of-the-road selection, classified as "medium resistance." You could use your black band after you feel like you have graduated from your red band, or target particular muscle groups that perform well under medium pressure, such as your triceps or biceps.

Purple resistance ban

This band is best described as the medium to a heavy green resistance band. A next step up from red that is ideal for those who have already built up a lot of muscle tone, or those who choose to focus specifically on large muscle groups, rather than individual muscles. For instance, you could use a green resistance band on your thighs.

Green Resistance band

Green resistance bands are strong and unyielding. Similar to purple resistance bands, you can use them only for large muscle groups, or after exercising with the lighter/stretchier bands.

Resistance Team Blue

Blue resistance bands are the hardest bands to use and basically not for beginners. They're rigid and they don't stretch easily. Before you start to work with these bands, you must make sure you've built up your strength level. Because they're too difficult to stretch out, this is a perfect alternative for partnership workouts, where you and others are pulling against the band.

Making the right resistance band for Workout

Choosing the right resistance band greatly depends on your ability level, the current muscle tone, and the form of workout you'd like to perform. Note, you don't need to pick one resistance band alone but the whole set could be better for people who are dedicated to strength training and want to do a variety of different movements that will involve the full body.

Regarding purchasing a resistance band, it is a perfect idea for someone looking to build muscle tone. Since resistance bands are inexpensive and can be used anywhere, it is a low-risk investment.

We recommend either buying a complete set so that you can advance with the band, or starting with a yellow or red resistance band with handles if you are unsure which resistance band to buy. The handles will help you imitate movements with dumbbells or other weights that you might have performed before, so you will be able to target specific core muscles more accurately.

Note quality can’t be thrown out before making a decision on which to buy, ensure you check for Length, Materials, Handles (soft vs. hard, etc.).

Frequently ask questions

Which is the best resistance band for pull ups workout?

The best resistance band for pull-ups is a pull-up assist band and is not among the primary types of resistance bands. It's long and it doesn't have any handles. To use, stand on the band and tie or loop the opposite end on pull up bar.

Which is the best resistance band for P90x?

The compact resistance band is also known as the fit tube resistance band is best for P90x, it is the strongest form of resistance band. If you are doing P90x, it's advisable you go for two resistance bands, rather than trying to improvise during certain exercises. Remember with this resistance band, you can replace most of the exercises done with dumbbells.

Which is the right Resistance Band for Focus T25?

For Focus T25, you can use different types of resistance bands, however, a compact resistance band might be the best option. This is because it needs either dumbbells or resistance bands for most resistance exercises in T25. Something with handles to grip with the styles of curling and pressing is better, so you can imitate the right movements you wish to.

CHAPTER FOUR

WARM UP AND STRETCHING BEFORE RESISTANCE BAND WORKOUT

The most significant aspect of any strength training program is the upper-body warm-up. A solid upper-body warm-up helps to relax your muscles, open your joints, increase the temperature of your body, and enhance blood flow.

It is generally helpful for health and safety purposes to prevent injury, build bigger, stronger muscles, a good warm-up. While if you are considering lifting weights or weight machines at the gym, you should make good use of a pull up assist band or other resistance bands, such as a hip circle band to slowly warm up and strengthen the muscles ahead of the reps it will undergo.

Warm-ups vary from simple stretching or cardio activities to incorporating resistance bands to a more varied upper-body intense warm-up. Nevertheless, the goal is the same; to keep the blood circulating, to lift the temperature, and to ease your muscles and joints.

Failure to undergo warm-up before the main task of the day can quickly lead to injuries, which can turn out frustration and a likely setback on your training. It is important to warm up before exercising to help you to exercise better and more effectively in the long run!

Upper body warm-up activities to begin resistance band strength training workout

There are numerous dynamic upper body exercises and stretches that can loosen you up with the aid of resistance bands and get your blood flowing!

For the sake of warmth don't overdo it before you head over to the main workout. So ensure you begin with a light resistance band because you don't need to get tired before the core exercises.

Here are the perfect upper body warm-up workouts to including in your training with the resistance band. Spend at least 30 seconds and repeat each exercise till you feel ready to move over to the primary workout!

Banded pull apart

Spread your chest muscles to effectively carry out this back warm-up with a light and easy band.

Exercise

Begin by standing on your feet with shoulder-width apart. Hold the band at arm's length in front of you with both hands while you place the band at chest level and pull both your hands aside. Continue pulling the band and stretching your arms away from your body until they get to the maximum extent. Next, slowly free back the tension to the center and repeat.

Chest press with resistance band

With a chest warm-up, you get to ramp up the intensity and chest press with a resistance band. This is best before a chest session.

Exercise

Tie a resistance band to firm support, such as a pole or a door frame, ideally at knee level. Turn your back against the support and pick up your resistance band in both hands. Pull it forward and raise your arms to your chest level. Push front with your arms to free up your chest muscles. Maintain the position for few seconds and then release it back to the original position.

Resistance band Stand side pulls

Shoulder warm-up and chest warm-up to begin your strength training.

Exercise

To perform this training, tie a long resistance band to strong support, or hold it tightly under your foot. Next, take the other end of the resistance band with both hands. Raise both arms and stretch them from the middle to one side, raising them to shoulder height. Decrease and repeat and do a reverse on your alternative arm by swapping sides

Banded bicep curls

With some light banded bicep curls, warm up your muscles. Perform the exercise in turn on each arm separately.

Exercise

Drop your one of your knee to the floor by putting the other foot forward. Loop a resistance band beneath your forward foot, and take your hand at the same side of the forward foot, to the other end of the band. While on your forward knee, rest your elbow. To curl the resistance band, bend the arm at the elbow. Repeat, then swap sides and on both arm, repeat the warm-up.

Banded tricep extensions

To prepare for your weight lifting training, stretch out your arm muscles. A perfect warm-up for directly targeting the muscles of the tricep.

Exercise

With one end of a resistance band in the right hand, stand up straight. Use your left hand to keep the other end of the band on your chest, on your right-hand side. While lifting and lower the band, hold your left hand in place and bend your right arm at the elbow. For 30 seconds, practice the exercise on the right-hand side. Swap sides and switch arms, then begin the left-hand side exercise.

Hip openers/flexion stretch

This banded warm-up should be performed with a light resistance band. It is a movement targeted at your hip.

Exercise

Begin by looping a light resistance band to your waist and tie both ends to a pole or door. Take a few steps backward to tension the band and stand with both feet shoulder-width apart. Next, squat to your knee level while you stretch both hands to the center of the band and pull to yourself. Return to your standing position and repeat for 15 reps.

Banded push-ups

A perfect way to complete your warm-up, particularly if you concentrate on strength training for chest or arm warm-ups. To make things easy, you should do the exercise on your knees.

Exercise

Adopt the push-up pose, with your arms directly behind your head, on the floor. Loop a resistance band to the hip circle over both wrists, so it's stretched over both sides. Then lower your chest to the ground, then push back up again and repeat.

CHAPTER FOUR

FREE 50 RESISTANCE BAND EXERCISE FOR SENIORS AND BEGINNERS TO TRY

The older we get, the easier it is to begin to exercise. It may become more difficult to exercise consistently as our bodies age, while ailments and persistent pains can become a cause for putting off consistent fitness.

However, not exercising can do more harm than it does well, even for seniors who fall into the demographic of 70+. This may feel like a decent age to avoid working out, but there is still a wide variety of simple workouts for resistance bands that seniors can adapt into their everyday lives and see a large-scale range of health benefits.

The following resistance band workouts can do a whole lot more for seniors and beginners. They demand little effort and mobility but great outcome if done accordingly.

Chest Pull

Perform chest pulls to strengthen the energy in your arms and across your chest while you are sitting or standing. For any repeat, breathe in and out in time, while concentrating on the technique, rather than pace.

Exercise

Sit in a chair with your back well placed. Next, hold either end of the resistance band and lift your arms in front, ensuring your shoulders are in place. Bend your arms at the elbows joint. Pull the resistance band towards your chest to straighten your arms. When you feel the tension is much for you, release the arms back to the bent posture. Repeat the exercise as many times you can each time you feel relaxed.

Bent Over Row

This workout will strengthen your lower back, shoulders, and core muscles. It can be either done while standing or seating. Ensure your back is well supported during this training.

Exercise

Sit on the floor with your back straight. Place the resistance band tightly under your feet, and grip both ends with your hands. Maintain your back straight and lean over, so that your body is close to ground-parallel. Lift the resistance band and raise your arms until they are conforming to your shoulders, with the elbows raised upwards. Then, lower your arms again and do 10-20 reps for 2-3 sets.

Lateral Raise

These exercises are best-performed standing, but the seated position is also good. Lateral raises will aid the muscle built and strength in your upper body and arms, while also improving your posture.

Exercise

Stand with both feet on the middle of your resistance band, maintain a great body posture with your chest and head straight. Hold both ends of the resistance band, and with your arms at your side. Next, start to raise your arms and the resistance band to your shoulders levels, then return them to your side. Do 8-15 reps for 2-3 sets.

You may experience difficulty standing straight with your back while doing this exercise, take a seat on a chair and hold the band tightly below your feet to practice the movements while seated.

Squats

Seniors can still carry out squats exercises. Squats with a resistance band will help to strengthen the glutes, hip, and back muscles.

Exercise

Stand with both feet on your resistance band, shoulder-width apart. Then bend your entire body to a squatting position and hold the band on both hands. Next, move up and down to a full standing and squatting position with your knees bent. Do this for 10-15 reps for 2-3 sets.

Hip Abduction

Work on your hip rotations to strengthen your hip muscles, and ease joint pains.

Exercise

Sit on a chair with your back well supported. Maintain your knees at an angle of 90 degrees to the floor while your resistance band is placed around your tight. Next, move your hips and begin to move your knees outward while Return both knees to the center. Do this training for 10-15 reps for 3 sets.

Hip Extension

This will assist you in building healthy hips. Hip extensions can be done when you're standing or while seated.

Exercise

Loop a flat resistance band around one ankle while the other end to strong support (leg of a table). If you need extra support, place your hands on top of the table. Then lift your looped leg behind your standing position as far back as you can and return your leg to the starting position. Alternate both legs and do 8-15 reps for 2 sets each.

Scapular Retraction

According to the American Council on Fitness, the scapula is the bone that binds your humerus (upper arm bone) to your clavicle (collarbone), also known as your shoulder blade. Different muscles, ligaments, and tendons connect the scapulas and limbs, and when those tissues get weakened, it may lead to bad posture, Scanzillo explains. This exercise will help you strengthen your scapular.

Exercise

Loop the resistance band below the wrists of your hand. Raise your arms at a 90-degree angle with both palms facing each other while your fingers are pointed upward. Next, brace your core and slowly move your elbows outward leading to a squeeze of your shoulder blades. Maintain the position for few seconds before returning your arms. Workout 10-15 reps for 60 seconds on 2 to 3 sets.

Scissor Toe Tap

Scissor toe-tap will help to strengthen the core, glutes, and hamstrings. According to a study, as aging and a sedentary lifestyle approaches, the muscles which control your hips also get weaker. A lot of people above 60 do experience discomfort in the hips and lower back.

Exercise

Stand firm with your feet hip-width apart, loop a flat resistance band around your ankles. Move backward at a 45-degree angle with your left foot, leaving your hips square and facing front. Avoid your spine from being rotated. You will notice a little discomfort in your left hamstring and hip in doing so. Before taking the left foot back to the initial position, try to hold for two to three seconds. Do 10-15 reps for 2 sets.

Lateral Crab Walk

The lateral crab walk is similar to the scissor toe-tap except in a somewhat different manner, it works your lower-body muscles. Lateral crab walks isolate your hip muscles that move your legs outward and inward. A mini resistance band will assist you to attain this in strengthening your hips and enhance balance, flexibility.

Exercise

Stand straight with your feet hip-width apart. Loop a flat resistance band around your ankles. Next, engage your core and step your left foot sideways. It should move laterally instead of forwarding or backward. Maintain and squeeze your outer thighs for few seconds before returning your left foot to the initial position. Do this for 10-15 reps for 2 sets.

Shoulder External Rotators

This exercise targets similar area body muscles like rowing workout above.

Exercise

Start by sitting upright in a chair. Next, hold your resistance band in both hands with little tension and both palm facing up. Bend your elbows at 90 degrees slowly pull out to your sides, ensuring your elbows are kept by your torso. Squeeze your shoulder blades inwardly and outwardly while you slowly release and return to the starting point. Do 8-15 reps for 2-3 sets.

Forward Raise

This is similar to the lateral raise in terms of impact on your shoulder muscles but targets the more anterior muscles, including the anterior deltoid.

Exercise

Begin your training in a similar set-up as your lateral raise. Slowly lift your arms straight in front of you maintain your shoulder level. Gently lower and do 10-15 reps for 2-3 sets.

Leg Press

The leg press has similar benefits to the squat exercise. It loads up your quadriceps, hamstrings, and glutes.

Exercise

Lay with your back on a flat and comfortable surface stretching your legs forward.  Use the resistance band to wrap under one foot and hold both ends with both hands. Raise your leg tied with the band to a 90 degree and begin to extend the leg forward against the tension of the band. Slowly return it to the angle position. Do 8-12 repetitions for 2-3 sets while you alternate both legs.

CLX Calf Push

Strengthen your calves with a flat resistance band. They serve as a stop and start muscles for walking, running, and jumping.

Exercise

Take a seated position with your legs straight forward. Use a resistance band to wrap under your both feet and hold it with tension in both hands. Slowly move your legs against the band while your heel stays on the floor. Return them back to start and perform 8-12 reps for 2-3 sets each.

Glute Bridge

This resistance band training targets the pelvic and lower back muscles. The glutes form a vital part of the core that helps stabilize and support the pelvic and lower back.

Exercise

Lay with your back on a flat on a comfortable surface Bend your knees forming a 90-degree angle and ensuring your feet are flat on the ground. Place a flat resistance band around your thighs with your feet about hip-width apart. Shift both knees outward to creating tension in the band. Slowly raise your hips and buttocks off the ground to be in line with your thighs and maintaining the position for 2 seconds and gently lower down. Do 10-15 reps for 2 sets.

Bicep Curl

This resistance band exercise is a top-notch workout that would help you build and strengthen your muscles. It works for your arms and biceps at the same time.

Exercise

Begin by standing with both feet at the middle of the band while shoulder-width apart. Hold both handles of the band sideways with your palms facing up. Slowly pull your hands upwards toward your shoulder. While pulling, ensure you keep the elbows tucked and close to your sides. Slowly drop your arms down to the position you started from and repeat for 3set of 15 reps.

SHOULDER PRESS

This resistance band exercise engages your core muscles to help relax your body while you build and strengthen your deltoids.

Exercise

Begin this workout by stand in the middle of the resistance band with both fit hip-width apart while the band is in between your arms. Hold both handles at shoulder level and bend your elbow making 90 degrees while your both palm facing front. Pull your arms up straightly. Ensure you are making the right moves by using a resistance band you can lift. Slowly release your arms to the starting position and repeat for 3sets of 10 reps.

TRICEP KICKBACKS

This resistance band workout demands a full range of motion with your arms, so you should start with a lightweight band as you look set to strengthen your arms. Great training for 65+.

Exercise

Stand straight in the middle of the band with both feet hip-width apart. Take a slight bend a bit towards your knees and lean forward as if you are standing on your toes. Ensure your back is flat as you can to avoid stressing your lower back. Hold the handle of the band with your palms facing backward while your arms bend at an angle of 90. Ensure your elbows remain at your side and pull the band handles backward until your arms are fully straightened behind you. Slowly release to the starting position and repeat for 3set of 10-15 reps.

WOOD CHOP

Wood chop training engages muscles in your lower body but majorly assist in strengthening your abdominal muscles and shredding fat.

Exercise

Begin by placing a single foot in the middle of the band while your feet are shoulder-width from each other. Hold one of the handles with both hands similar to holding a wood saw close to your knees. Slightly bend your knees and pull the resistance band handle diagonally across your body and taking a full stretch along to tension above the other shoulder. Gently return to your starting position and repeat for 15 reps. Alternate both sides.

RESISTANCE PUSH-UP

Exercise

Take a plank position similar to a regular push up, pass the band across your upper back, and loop both ends around your palm facing the ground. Begin to push up without a bent body while your hands are fully stretched. Slowly return down while your chest coming close to the floor. Repeat for 3set of 10-20 reps.

STANDING KNEE RAISING

Exercise

Begin by standing straight with your feet shoulder-width apart. Place/Loop the resistance band around the center of both feet with both hands at the back of your heads. Lift your left knee to your chest level and twist your upper body as if you want to touch your right elbow. Ensure you do this without bending your shoulders. Return to the starting position and repeat by alternating both legs. Do 2 sets of 5-15 reps each.

BANANA ROLL

Exercise

Lay with your back on the floor with both hands stretched above your head with your writs in between your band. Next, raise your arms and legs above the ground while your abs resting on the floor. Start to roll right and left sideways coming back to the starting position. Repeat for 8-15 reps.

BICYCLE CRUNCHES

Exercise

Take a floor seated position with the band looped around the center of both feet. Bend your knees while your heels are lifted from the floor and take a bend back in a shape of 45 degrees with your hand at the back of your ears. Then try to move your legs on the spotted position similar to peddling a bicycle while you use your abs to twist your hips. Ensure our knees are moving closer to the opposite elbow. Repeat the process and alternate both sides just like peddling a bicycle. 3set of 15 reps.

SIDE PLANK

Exercise

Begin by taking an upper/sideways plank position with the resistance band around your ankles. Free up the weight to the arm on the floor, straighten your legs, and place your other hands on your hip. Maintain this position for at least 60 seconds without shaking. Return to your starting position and change sides for 3 sets.

SIT-UPS

Exercise

Take a seated position with your legs fully stretched out to the front. Place a band around your feet in a curve manner. Hold the handle to yourself while you lie on your back with both palms facing down. Next, sit up and lift your hands to do the regular sit-up. Return to your starting position and repeat for 2 sets of 10-20 reps.

RUSSIAN CURVE

This resistance band exercise will strengthen your obliques, upper abs, center abs, and glutes.

Exercise

Take a seated position on the floor and place a resistance band around the curve of your feet. Raise your legs while your knees are bent with your hands close together at your front. Next, twist your abdominal area to the left and then reverse on the right. During the twist, ensure your feet are suspended in the air. Repeat this for 3 sets of 15 to 25 reps.

SIDE CURVE

Exercise

Begin by standing on the resistance band with both feet shoulder-width apart. Hold both handles of the resistance band with your shoulder moved back and chest out. Bend sideways to your right and as you do so, pull your left hand up to your chest level. Repeat this by alternating both sides for 3 sets of 20 reps.

PLANK HOLD

This exercise will strengthen your abs, lower back, center back, glutes, and shoulders. You need a resistance band with a hand with a handle to carry out this.

Exercise

Begin by looping a resistance band around your waist and bend to the floor while your thumbs are inside the handles. Place your palms facing the floor. Support your body with your palms with your left knee. Expand your right leg backward and stretch your left leg backward. Maintain this position for at least 30-60 seconds. Repeat 3 set for 10-20 reps.

OVERHEAD TRICEPS EXPANSION

Exercise

Place the band around your right foot and stand with your left foot with the band behind the left leg. Widen your left arm up to make the band go behind you while your elbow is specifically over your shoulder and your hand behind your head. Free your triceps and pull your arms holding the band above your head level with your hands fully stretch. Take a breath and return your arm to the starting position. Repeat this by alternating with both hands for 2 sets of 15 reps.

MONSTER WALKS

Monster walks enhance your hip abductors and glutes. It is usually a warmup before the main workout section. Meanwhile, the level of difficulty is based on where you place your band.

Exercise

Place a band below your keens. You should feel tension with both foots shoulder-width apart. You can also place it above your knees level or tile while standing straight with your back firm. Next, take a slight knee bend and put your hands on your hips. Take a close diagonal step forward and outward with your knees aligned above your ankles. If you notice your knees bend inward, change to a lighter resistance band. Do this with both legs one after the other with several steps forward.

CLAMSHELLS

This exercise complements the monster walks. It assists in activating your glutes, strengthen your hips, and build muscle.

Exercise

Lie of the floor sideways with a resistance band placed above your knees. Allow your legs and feet to touch equally, then bend your knees at an angle of 45 degrees. Raise the upper knee as much as you can while your other part of the body remains firm. Try to maintain the new position for three seconds and then come back to the position you started from. Repeat the process and change sides so that the other leg can also come on top. 3 sets of 10 reps.

QUARTS

This lower body band workout is an excellent one for the quadriceps, helps in strengthening hamstrings, and glutes.

Exercise

Place the resistance band around the upper part of the knees and stand with your feet shoulder-width apart. Place your hands together below your jaw and ensure your back is straight. Next, move your hips backward and bend your knees to make your thighs parallel with the floor. Push down and up slowly coming back to your initial position. Repeat on 3 sets of 10 reps.

STANDING LEG CURL

Normally, this exercise is a great fit to rehabilitate hamstrings from home. But often used with a cable machine.

Exercise

Begin by placing one end of the resistance band around the base of the left foot like you are stepping on it with one foot. Place the other side around the opposite leg ankle Maintain a strong core with your hands placed on your hips and bend your right leg back to make an angle 90 degrees. Slowly release and change sides. 3 sets of 15-20 reps.

FRONT SQUAT

If you are looking to build your thigh and abs this band training is recommended. The front squat will strengthen your muscles and create an astonishing figure for the female. Ready? go...

Exercise

Begin by standing on the band with both feet shoulder-width apart. Hold the handles of your tube band with both hands while your arms rest on your shoulder thereby creating a bent elbow facing front. Squat down as if you are pressing pressure to your knees while your chest facing up and your abs firm. Return to your starting position and repeat 2 set for 10-14 reps.

GLUTE BRIDGE

This resistance workout your hamstring, pelvic, glutes, and lower back. While if you choose to go for a single leg, you will experience a more challenging session. But I encourage you to stick with the classic pattern whereby you have both legs bent to the ground.

Exercise

Place a resistance band above your knees and lie on your back and bend both knees making an angle of the 90-degree shape. Raise your hips from the floor while your head, shoulders, and foot stay firmly on the ground. Maintain the position for few seconds and gently return your body to the floor. Repeat this for 2 sets 16-22 reps.

SINGLE-LEG DEADLIFT

This workout will help strengthen your glutes, hamstrings, and lower abs. To do this, you need short length resistance tube with handles.

Exercise

Place the band tube on the curve of your both foot and hold the handles with both hands while your feet are hip-width apart. Move your shoulder backward and chest out. Raise your left foot off the floor, let your hips move serving as the pivot, and bend your right knee. Bend your back as if your abdominal area is facing the ground while your back is straight. Ensure your hands are holding the band directly beneath your right knee. Maintain this posture for at least 45-60 seconds and return to your starting position. Repeat this by alternating both sides for 3 sets of 10 reps.

HAMSTRING TWISTS

This band workout will strengthen your hamstrings and glutes. It should be done with a tube resistance band with a lower legs connection.

Exercise

Attach the tube resistance band to firm support, either the leg of a chair or table, and tie the band on the right leg. Sleep with your stomach to the ground, fold your arms, and place your jaw on it and stare at the floor. Raise your right leg and stop when your shin is opposite the floor. Slowly take your leg to the initial position. Repeat the process by alternating both legs for 3 sets of 15 reps.

BAND KIDNAPPING

This workout will improve strength within your inward and external thighs including the hamstrings.

Exercise

Begin placing the round band above your knees and take a good seat on the floor with the knees bent. Place your hands next to yourself while your palms lie facing the ground. Open your legs by moving your knees apart by ensuring you feel the tension in between. Maintain this position for 30-60 seconds and gradually take your legs to their initial position. Repeat for 3 sets of 15 reps.

HIP FLEXOR

This will assist your glutes, hamstrings, and lower abs.

Exercise

Wear the band to the lower part of your right leg while the band end is bound or attached to the leg of a table or firm support.

Ensure the table is behind you with sufficient distance to feel the elastic nature of the band. Raise your right leg, flex your right knee, and kick up. While you move your left elbow and bring your left arm towards your chest. Widen your right arm behind you so that you can stand firmly with accuracy in a complement of this process. Lower your leg and take it back to the starting position. Continue and alternate both legs in 2 sets of 15 reps.

RESISTANCE BAND LUNGS

Exercise

Place the band underneath the bend of the right foot and step forward with your right foot. Ensure both knees are marginally bent, elbow flexed, and hands close to your shoulders. Bend down and ensure your right shin is opposite to the correct thigh. Return to your starting position and lift your left leg behind you. Place your left foot back on the floor and go down. Repeat this with your left leg on 2 sets of 12 reps.

LAT PULL-DOWN

This resistance workout is targeting your entire back including lats, pectoral muscles, and biceps. You can engage in this with either band with handle or without a handle.

Exercise

Place or hang the resistance band in the best position within your home door. Hold the handle with both hands and make some steps backward to feel the tension of the band. At this point, your hands ought to be widened and above your head level. Flex your elbows and draw the band towards yourself until the point that your hands are shrouded. Stretch out your arms back to the starting position. Workout for 3 sets of 15 reps.

PULL APART

Exercise

Stand firmly with your both legs a shoulder-width apart and hold the band at both ends across your chest region with your arms fully stretch wide. Squeeze your shoulder blades together. Then pull the band apart as much as you can and try to maintain a straight posture. Return to the position you started from and repeat for 3sets of 10-15 reps.

BACK FLY LYING

Exercise

Bound or tie anchor the band on your left foot and lie on your back. Raise your left foot and hold the handles of the band above your chest with arms extended and palms facing each other. Pull the handles apart to each side of your body by creating a catapult shape. Slowly allows a return after 2-3 seconds and ensure your hands are straight. Repeat and repeat on both legs for 3sets of 15reps.

BENT OVER ROWS

This workout section is right for you if you are aiming to strengthen your upper body. It targets your back muscles but requires the use of arms and shoulders.

Exercise

Stand in the middle of the band with both feet and shoulder-width apart to create pressure in the band. Next, bend your knees slightly and bend forward as if your toes are on the pressure while your back remains flat. Hold the handle of your band tube while your palms are facing each other. Press your shoulder blades and pull your hands to your chest while your chest is pushed facing the ground. While you grip the handle, slowly return to the position you begin from and repeat the process. 3 sets of 15 reps.

HORIZONTAL RAISE

Exercise

Begin by standing on the resistance band with both feet shoulder-width apart. Hold the band across your shine in a horizontal pattern. Pull the band far from your body with your chest going wide. Bend your knees a bit while you move your shoulders back and your chest up. Pull until your hands are up and stop when your arms are parallel to the ground. Slowly return your arms to your starting position. Repeat for 3 sets of 10 reps.

DEADLIFT

Exercise

Place the band around your feet and stand with your legs widely open. Take a squat down and grab the band in the middle while your back is kept a little bit arched and your bum pushes out. Pull the resistance band up until you are standing straight. Ensure your back remains straight when doing this. Repeat this for 3 sets of 8-12 reps.

CONCLUSION

Exercise does not only change your body but it changes your mind, your attitude, and your entire being. Never allow anyone to work harder than you do.

These are some of the best full-body resistance band workouts for 70+ and can be done anywhere, anytime, and whenever you need.

Get your resistance band today and begin to modeling your shape as you age, build strength, and place your body in a fine shape everyone will admire. Remember you are as old as you think.

References & Resources

Current Opinions in Rheumatology: "Sarcopenia in Older Adults" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066461/

Journal of Physical Therapy Science: "Effect of Scapular Stabilization Exercise on Neck Alignment and Muscle Activity in Patients with Forward Head Posture" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016298/

American Council on Exercise: "Muscles That Move the Scapulae" https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3516/muscles-that-move-the-scapulae/

Cleveland Clinic: "Poor Posture Hurts Your Health More Than You Realize: 3 Tips for Fixing It" https://health.clevelandclinic.org/poor-posture-hurts-your-health-more-than-you-realize-3-tips-for-fixing-it/

Clinical Cases in Mineral and Bone Metabolism: "Clinical definition of sarcopenia" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4269139/

Physiopedia: "Scapula" https://www.physio-pedia.com/Scapula

Clinical Anatomy: "The anatomy of the hip abductor muscles" https://pubmed.ncbi.nlm.nih.gov/23625344/

PubMed: "Anatomy, Bony Pelvis and Lower Limb, Thigh Adductor Magnus Muscles" https://www.ncbi.nlm.nih.gov/books/NBK534842/

Table of Contents

CHAPTER ONE

INTRODUCTION TO RESISTANCE BAND WORKOUT

WHAT IS RESISTANCE BAND WORKOUT?

WHY RESISTANCE BAND WORKOUT OVER WEIGHT?

BENEFITS OF RESISTANCE BAND EXERCISE

SUMMARY

CHAPTER TWO

RESISTANCE WORKOUT TIPS TO AVOID COMMON MISTAKES

CHAPTER THREE

TYPES AND SELECTING A RESISTANCE BAND

Functional

Resistance band colors selection

Making the right resistance band for Workout

CHAPTER FOUR

WARM UP AND STRETCHING BEFORE RESISTANCE BAND WORKOUT

Upper body warm-up activities to begin resistance band strength training workout

Banded pull apart

Chest press with resistance band

Resistance band Stand side pulls

Banded bicep curls

Banded tricep extensions

Hip openers/flexion stretch

Banded push-ups

CHAPTER FOUR

FREE 50 RESISTANCE BAND EXERCISE FOR SENIORS AND BEGINNERS TO TRY

Chest Pull

Lateral Raise

Squats

Hip Abduction

Hip Extension

Scapular Retraction

Scissor Toe Tap

Lateral Crab Walk

Shoulder External Rotators

Forward Raise

Leg Press

CLX Calf Push

Glute Bridge

Bicep Curl

SHOULDER PRESS

TRICEP KICKBACKS

WOOD CHOP

RESISTANCE PUSH-UP

STANDING KNEE RAISING

BANANA ROLL

BICYCLE CRUNCHES

SIDE PLANK

SIT-UPS

RUSSIAN CURVE

SIDE CURVE

PLANK HOLD

OVERHEAD TRICEPS EXPANSION

MONSTER WALKS

CLAMSHELLS

QUARTS

STANDING LEG CURL

FRONT SQUAT

GLUTE BRIDGE

SINGLE-LEG DEADLIFT

HAMSTRING TWISTS

BAND KIDNAPPING

HIP FLEXOR

RESISTANCE BAND LUNGS

LAT PULL-DOWN

PULL APART

BACK FLY LYING

BENT OVER ROWS

HORIZONTAL RAISE

DEADLIFT

CONCLUSION

References & Resources