Resistance band Exercises For The Elderly

The benefits of regular resistance band training:

  • Combat aches and pains

  • Build strength

  • Avoid injury

  • Increase mobility becoming more supple and flexible

  • It helps to avoid arthritis

  • Perform workouts in your own home

  • Equipment is cheap and long-lasting

Many people underestimate the importance of continuing to exercise as you get older. Resistance band workouts are a low-risk way for older people to work out regularly. Aim to make time for resistance bands workouts at least a few times per week, but be careful not to push too far, especially if you haven't exercised in a while or are coming back from an injury or operation.

Here are some resistance band exercises suitable for the elderly that can be done safely at home. Use a Pocket Dumbbell to increase comfort and grip strength.

Seated Rows

Perform while you are seated. These increase the strength in your biceps, triceps and pectoral muscles (chest).

1. Sit in a chair and keep your back supported against it.

2. Hold your Pocket Dumbbells at either end of your resistance band.

3. Raise your arms in front, in line with your shoulders. Keep your arms bent at the elbows.

4, Straighten your arms to pull the Pocket Dumbbells or resistance bands in towards your chest.

5. Go back to the bent position and release the tension.

6. Repeat 10-15 times or until you feel uncomfortable.

Bent over row

Pocket Dumbbell seated bent over rows
Pocket Dumbbell seated bent over rows

Strengthen your core muscles, lower back, and shoulders using seated or standing bent-over row exercises. This great exercise will help ease joint pains, especially any pains you might have in your hips. Be particularly careful to keep your back properly supported during the exercise.

  1. Sit in a chair with your back firmly supported.

  2. Keep the resistance band held firmly under your feet, and grasp both ends with your hands.

  3. Keep your back straight and lean over so your body is close to parallel with the ground.

  4. Lift the resistance band with your arms, raising your arms, so they are parallel with your shoulders, with your elbows raised upwards.

  5. Lower your arms again and repeat for as many repetitions as you feel comfortable doing, or approx 10-15 repetitions

Lateral raises

Lateral raises are most effective when standing, but you can also do them while seated. Lateral raises will build muscle and strength in your shoulders & upper arms while also helping to improve your posture.

  1. Stand over the middle of your resistance band, with your feet firmly planted into the ground.

  2. Hold both ends of the resistance band with the pocket dumbbell, and keep your back straight with your arms at your side.

  3. Raise your arms and the resistance band upwards.

  4. Keep your arms level with your shoulders, then lower them to your side.

  5. Repeat 10-15 times or until you feel uncomfortable.

If you are having difficulty supporting your back while doing this exercise, take a seat on a chair and hold the resistance band firmly beneath your feet to practice the movements.


Even seniors can still work out with squats! Target your glutes and help your hip and back muscles using gentle squats and a resistance band.

  1. Stand shoulder-width apart with your resistance band firmly beneath your feet.

  2. Adopt the squat position by bending your knees to lower yourself towards the floor.

  3. Hold the pocket dumbbell in each hand.

  4. Before bending your knees back into the squat position, stand tall to take the strain.