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I’ve started doing resistance band exercises for over 60 year old women because it’s time for a workout overhaul.
I spent my twenties and thirties doing high impact aerobics and started running in my 40’s. But now, my body can’t keep up with that pace.
If I try to replicate the exercise I used to do, I just get injured. And then I’m back to square one. So what’s the point?
The reality is that maintaining muscle strength, flexibility, and balance become more important as we age.
I’ve found that a combination of resistance bands, yoga, and strength training that’s safe for people with osteoporosis works well for me.
Resistance bands are a great way to build muscle strength, improve your range of motion, and enhance your overall fitness level.
If you’re an extreme introvert like me, you might appreciate that you can do all of this from the comfort of your living room.
Keep reading to learn more about how I maintain my strength and mobility through the use of resistance band exercises. There’s a surprise for you at the end of this post!
Disclaimer:
I’m not a certified fitness instructor. It’s difficult to show you how to do the following exercises in blog post format.
However, I have provided some videos for reference. This blog post is not designed to take the place of medical advice.
You know what your body can do, so please use common sense. Every exercise isn’t necessarily suitable for everyone. Talk to a medical practitioner before engaging in new exercises.
The Benefits of Resistance Bands
Resistance bands are flexible, stretchy bands made from latex or similar materials. They are used for strength training, physical therapy, and general fitness.
I like them because they don’t take up space, can easily be packed for travel, and work great as an alternative to traditional weights. They’re also affordable!
Everything You Need to Know About Resistance Bands
You may have some questions about resistance band exercises for over 60 individuals. For that reason, I’ve put together this list of FAQ’s to help get you started.
Can you build muscle using resistance bands?
Yes, you can build muscle using resistance bands.
The tension they generate activates muscles in a manner similar to free weights.
Of course, in order to increase strength, you’ll need to gradually use heavier bands to challenge your muscles. Resistance bands are effective for:
- improving muscle tone and endurance
- targeting stabilizing muscles
- isolated muscle activation
Cons
Personally, I find it hard to keep a firm grasp on a heavier elastic bands. I’m thinking of trying bands with handles. That might make it easier.
Don’t expect large muscle growth with resistance bands. They are, however, great for maintaining muscle and developing strength.
Can resistance bands work major muscle groups?
Yes, resistance bands target all major muscle groups including:
- Chest (resistance push-ups, chest presses)
- Back (rows, lat pulldowns with bands)
- Shoulders (overhead presses, lateral raises)
- Arms (bicep curls, tricep extensions)
- Legs and glutes (squats, lunges, glute bridges)
- Core (Russian twists, resisted planks)
Are resistance workouts safe for people with arthritis or osteoporosis?
Yes, they are generally safe for people with arthritis or osteoporosis because they offer controlled, low-impact resistance.
That said, it’s always wise to follow your doctor’s orders when performing any exercise.
The Mayo Clinic suggests people with osteoporosis or osteopenia avoid the following movements:
- Twisting at the waist or spine while pulling the resistance band. This can put pressure on the vertebrae, which may increase the risk of fractures in the spine.
- Bending forward with resistance bands can increase stress on the spine, especially the lower back.
Source: GetWellen.com
Are resistance band workouts effective at building bone density?
Resistance bands can help stimulate bone growth by applying stress ot the bones. That stress encourages them to adapt and become stronger.
Resistance bands are considered weight-bearing, low impact, and can be compounded with progressive overload.
The best exercises for bone health using resistance bands include:
- squats with bands
- resistance band rows
- chest presses
- standing leg lifts
Are resistance exercises as good as regular strength training with free weights?
Resistance exercises can be as effective as free weights, depending on your fitness goals.
Advantages of Resistance Bands
- versatility
- joint safety
- portability
- stablizing muscle engagement
Advantages of Free Weights
- heavier resistance
- functional strength
- progressive overload
The best idea is to combine both methods for a well-rounded fitness routine.
Need more osteo safe exercises to add to your routine?
I’ve written a variety of blog posts designed for people like me (with arthritis and osteoporosis) looking for safe exercise routines.
Read: 5 Osteo Friendly HIIT Workouts for Women Over 50
Read: 15 Engaging Hobbies for People With Mobility Issues
Read: 69 Best Mind-Stimulating Hobbies For Men Over 60
Read: 23 Ultimate Hobbies for People Over 50 to Enjoy
Don’t start exercising without the right sneakers!
We all have different foot types (flat foot, high arch, etc.) and it’s vital that we have shoes that support us where it counts. Trust me, I’ve made the mistake of not wearing appropriate footwear and ended up injured.
READ: 15 Best Arch Support Sneakers For Women Over 50
Don’t forget to warm up and stretch!
A gentle warm is important to wake up those muscles and get a little activation going before the real work comes along. Read: 17 Simple and Safe Stretching Exercises for Over 50.
Resistance Levels & Repetitions
It’s important to stay with a manageable resistance level if you’re just starting out. You can gradually build strength over time.
Resistance Level
Begin with a resistance band labelled as “light” or “medium”. This will give you anywhere from 3 – 10 pounds to work with.
Repetition and Sets
The following resistance band exercises for people over 60 include detailed instructions on body positioning and techniques.
Helpful videos are also provided throughout to demonstrate safe and effective performance of each exercise.
There are a few ways to get the most from your exercise band workout.
AMRAP
AMRAP stands for “as many rounds as possible”. Instead of counting 15 – 20 sets, for example, you’d simply set a timer for 20 seconds and see how many you can complete (while maintaining your form) in that amount of time.
It’s a good idea to alternate between strength training and low-impact cardio to boost your calorie burn.
EMOM
An EMOM workout means “every minute on the minute”. This involves performing a specific set of exercises at the start of every minute. If you complete the set before the minute is over, you get a little rest.
21 Resistance Band Exercises for Over 60
Again, the following resistance band exercises might not work for you. You may find some that you love, and others you could do without. If you’re not used to using exercise bands, it may take time to get used to.
As with any exercise program, your form is important. Without proper form, you may not be targeting the muscles you want and you could be setting yourself up for injury.
Watch this video created by my trainer: PJ! She’ll go through a range of exercise tips for using “tubing” or resistance bands.
1. Biceps Curls
Strengthen your arms with this simple exercise.
Start in a standing position with the middle of the band under your feet, feet hip-width apart, and palms facing forward.
Pull the band upward toward your shoulder height, focusing on your biceps.
2. Overhead Press
This upper body exercise targets your shoulders and arms.
Start with the resistance band behind your shoulder blades and press upward until your arms are fully extended.
3. Chest Presses
A great exercise for strengthening your chest and arm muscles.
Anchor the band behind you at chest height and press forward until your arms are straight.
4. Pallof Press
Improve core stability with this move.
Secure the band at chest height, stand in a split stance, and press the band straight out, resisting rotation.
5. Resistance Band Squats
For lower-body strength, place the band under the soles of your feet in a squat position.
Hold the ends of the band and squat down, keeping your knees aligned with your hips.
6. Hip Abductions
Strengthen your hip joints and improve lower-body stability.
Secure a mini band around your thighs and step side to side, maintaining tension in the band.
7. Seated Row
Work your upper back and shoulder blades in a seated position.
Anchor the band around your feet and pull the ends toward the front of your chest.
8. Tricep Extensions
Target the back of your arms with this move.
Hold one end of the band behind your head and the other in front of your chest, extending your arms upward.
9. Lateral Band Walks
Place a mini band just above your knees and take small lateral steps to activate your glutes and leg muscles.
10. Standing Chest Fly
Anchor the band at shoulder height, grab both ends, and pull them toward the center of your chest, keeping your arms slightly bent.
11. Lower-Body Step-Outs
Place the band around your ankles and step one foot out to the side, keeping tension in the band. This strengthens your hip abductors.
12. Shoulder Press
Start in a standing position, holding the band under your feet and pushing the ends upward. This strengthens your shoulders and arms.
13. Reverse Fly
Strengthen your upper back and improve posture.
Hold the band at chest height with your arms extended and pull it outward, squeezing your shoulder blades together.
14. Seated Leg Press
In a seated position, place the band around the soles of your feet. Press your legs outward, straightening them fully.
15. Side Leg Lifts
Anchor the band around your ankles and lift one leg outward while standing for improved balance and lower-body strength.
Target your lower back and hamstrings. Step on the band, hold it behind your neck, and hinge forward at your hips.
Note: This exercise may not be suitable for people with spinal injuries, neck problems, lower back issues, osteoporosis or osteopenia.
16. Good Mornings
If you’re not used to this exercise, try doing them without the resistance band to get the form correct.
17. Core Rotations
Anchor the band and hold it with both hands. Rotate your torso, engaging your core muscles throughout the movement.
Note: Do not rotate your torso if you have osteoporosis or osteopenia.
18. Hamstring Curls
Anchor the band under your right foot. Lift your left leg, bending at the knee, and pull the band upward to activate your hamstrings.
19. Band-Assisted Pulls
Improve upper-body strength by anchoring the band overhead and pulling downward toward your chest.
20. Knee Extensions
In a seated position, place the band around one foot and straighten your knee against the resistance, focusing on your quadriceps.
21. Ankle Band Workouts
Strengthen your ankle and foot muscles by wrapping the band around your toes and pulling against the resistance in all directions.
As promised, here is a full body resistance band workout brought to you by PJ!
Summary
Resistance bands offer older adults a simple, low-impact way to build strength, flexibility, and balance, promoting an active and independent lifestyle.
These 21 exercises suit all fitness levels and require minimal equipment, focusing on proper form to enhance muscle mass and stability.
Recommended by the American College of Sports Medicine and the American Heart Association, they are an excellent addition to any fitness routine.
