Resistance Band Exercises for Ladies 60+: Get Fit and Fabulous

Hours Categories At Home Exercises

Bands are one of the absolute best ways to add resistance to any exercise.  

They are a great option for anyone looking to up their game without putting extra stress on the joints.  

So, clearly, they’re a great option for all women over 60 who want to progress with their workouts and improve muscle strength.    

Most resistance band exercises can be done while sitting in a chair, which is helpful if you have limited mobility.  

Since they are so portable, you can also take them anywhere – outside, to the park, on trips.

I’m personally a huge fan of resistance band workouts.  I especially love to take them on vacation with me because they are so easy to pack and give me a great workout when I’m away from my gym.

By doing regular band exercises, you can keep your muscles toned and your joints flexible. 

These exercises are gentle on your body, and they’re easy to modify based on your fitness level, making them perfect for older adults.

Imagine improving your daily life with just a few simple movements. From improving your posture to making everyday tasks easier, the benefits are endless. 

So grab your resistance band, and let’s explore how you can stay active and healthy in your golden years!

Choosing the Right Resistance Band

When it comes to resistance bands, not all are created equal. 

You want to pick the right band for you based on your strength level and exercise goals.

READ MORE: How To Use Resistance Bands For Beginners: A Friendly Guide | Simply Aging Healthy

Warm-Up Exercises

Before jumping into any resistance exercises, which include band exercises, it’s important to get your body ready with some warm-up exercises.

READ MORE:  Full Body Resistance Band Warm Up Exercises For Older Adults | Simply Aging Healthy

Upper Body Workouts

To strengthen your upper body and improve daily functioning, you want to include exercises targeting specific muscle groups.

This includes using resistance bands to work your shoulders, biceps, triceps, and back.

Lateral Raises

The lateral raise targets your shoulders, upper back, and upper arms, which makes it a great way to improve your shoulder strength and stability.

  1. Stand in the middle of your exercise band.
  2. Hold each end of the band in your hands in front of you.
  3. Stand up straight, and keep your back flat.  
  4. Bend knees slightly.
  5. Pull the band upward and out to the sides until your hands are at chest or shoulder height. 
  6. Bring shoulder blades together and hold for a few seconds.  
  7. Slowly return to the starting position and repeat.  

Bicep Curl

Bicep curls focus on building strength in the biceps, which is important for lifting and making everyday activities like picking up groceries or your grandkid easier.

  1. Stand with your feet hip-width apart, stepping on the middle of the resistance band.
  2. Hold the handles with your palms facing up.
  3. Slowly curl your hands toward your shoulders, squeezing your biceps.
  4. Lower back to the starting position.

Tricep Kickbacks

The tricep kickback helps to strengthen the back of your upper arm, improving your push movements to open heavy doors.

  1. While in a standing position, take your elastic bands and loop them under your feet.
  2. Take each end of the exercise band in each hand.
  3. Bend forward at the waist with your knees slightly bent.  
  4. Place your upper arm against your sides and push the lower arm and hands back behind you. 
  5. Straighten your arms and hold for a few seconds.
  6. Return to bent over position with upper arms against your sides
  7. Repeat for 10-12 reps. 

Seated Row

The seated row targets your back muscles, which is super important for good posture and back strength, making it easier to perform daily tasks.

  1. Sit on the floor with your legs extended and loop the resistance band around your feet.
  2. Hold the handles and sit up straight.
  3. Pull the handles toward your torso, squeezing your shoulder blades together.
  4. Slowly return to the starting position.

Lower Body Exercises

Working your lower body, such as your glutes, hips, low back, hamstrings, and quads, can help with balance and keeping you on two feet!

Leg Press

The leg press is fantastic for strengthening your leg muscles, including the quadriceps, hamstrings, and glutes. 

  1. Using a long resistance band, sit on a sturdy chair or on the floor and place the band around your feet. 
  2. Push your feet away from your body while holding the ends of the band at your chest. 
  3. Keep your back straight and engage your core. 
  4. Perform 10-15 reps for each set.

Hip Abduction

Hip abduction exercises target your hip muscles and give you better balance. 

  1. Sit on the edge of a chair and loop a resistance band or booty band around your legs, just above your knees. 
  2. Slowly spread your legs apart, feeling the band resist. 
  3. Hold this position for a second before returning to the starting position. 
  4. Aim for 12-15 repetitions.

Seated Leg Curl

Seated leg curls emphasize strengthening your hamstrings. 

  1. Sit on a chair with your legs extended.
  2. Place the resistance band around one foot (you can also use an ankle band that comes with most tube bands). 
  3. Then, place the other end of the band around a stable object at ground level. 
  4. Pull your heel back towards your chair, bending your knee. 
  5. Complete 10-12 repetitions for each leg for an effective workout.

Standing Hip Extension

The standing hip extension is an effective way to work your glutes and lower back. 

  1. Attach the resistance band around one ankle and a secure point at a lower level.
  2. Stand facing the anchor point and pull your leg straight back, keeping your other leg stable.
  3. You can also pull your leg out to the side.  
  4. Keep your back straight and avoid arching your back. 
  5. Perform 10-15 repetitions per leg to build strength.

Core Strengthening Exercises

Strengthening your core muscles is important for balance, stability, and overall fitness. 

Torso Twist

The Torso Twist focuses on your oblique muscles, helping with both stability and flexibility, making turning and reaching easier. 

  1. You can do these standing or sitting on a sturdy chair or the floor with your feet flat on the floor.
  2. Hold a resistance band with both hands, keeping it tight.
  3. Twist your torso to the right, then return to the center, and repeat on the left.
  4. Keep your back straight and move only your upper body.
  5. Do this in a controlled manner. 
  6. Aim for 10 twists on each side. 

Seated Leg Tuck

The Seated Leg Tuck targets your lower abdominal muscles. 

  1. Sit at the edge of a chair or on the floor and lean back slightly. 
  2. Place a resistance band under your feet, holding the ends in your hands. 
  3. Bend your knees and lift them towards your chest, then extend them back out.
  4. Keep your core engaged and back straight.
  5. Repeat this movement 10-15 times. 

Standing Oblique Pull

The Standing Oblique Pull strengthens both your core and obliques. 

  1. Stand with your feet shoulder-width apart.
  2. Place one end of a resistance band under your foot and hold the other end with the opposite hand. 
  3. Pull the band across your body, engaging your oblique muscles.
  4. Avoid jerking motions.
  5. Return to the starting position and repeat 10-15 times on each side. 

Cool Down and Stretching after Band Training

Cooling down and stretching is an important part of your band exercises.

Remember to breathe normally and never force a stretch. Stretching should be gentle and relaxing, not painful. 

Adding these cool-down and stretching exercises to your routine can help you feel more relaxed and prepared for your next workout session.

READ MORE: Stretching Or Foam Rolling: Which Is Best? | Simply Aging Healthy

Safety Tips for Seniors Using Resistance Bands

When using resistance bands, safety has to come first.

Inspect Your Bands Regularly: Always check your resistance bands for any signs of wear and tear before use. A snapped band can cause injury.

Start Slow: Don’t rush into it. Begin with lighter bands to build strength and gradually progress to higher resistance levels.

Use Proper Form: Be sure to use good form to reduce your risk of injury. If you are concerned about your form, it might be helpful to work with a personal trainer for a short time.

Secure Your Bands: Make sure the resistance band is properly anchored. An unsecured band can slip or snap, leading to potential falls or injuries.

Breathe: Remember to breathe out as you exert effort and breathe in as you relax. This helps keep oxygen flowing to your muscles.

READ MORE: Resistance Bands: Are They The Best Option For Beginners? | Simply Aging Healthy

The Importance of Resistance Band Exercises

Band exercises are so effective which makes them a great option for all of us 60+ women. It’s a great way to maintain strength, balance, and flexibility.

By including these exercises in your daily routine, you can continue to enjoy an active and independent lifestyle.

Remember, age is just a number, and it’s never too late to start taking care of your body.

What’s the saying? “Strong women stay young at heart.”

So go ahead and grab a resistance band and start including these exercises into your workout routine today.

And as always, keep moving, stay strong, and never stop improving.

Keep pushing yourself, and you’ll be amazed at what you can achieve. And who knows, maybe you’ll even inspire others to do the same.

So let’s keep the conversation going and continue to empower each other to live our best lives at any age.

Related posts:

  1. Stretching or Foam Rolling: Which is Best?
  2. The 5 Best Ways to Use Resistance Bands with Step Ups
  3. Best Calisthenics for 60 Year Olds to Do at Home
  4. Side Leg Exercises: Benefits and How To Tips for Seniors

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