13 resistance band exercises for older adults to boost strength and confidence
Build strength and improve your balance with these resistance band exercises for seniors, recommended by Hinge Health physical therapists.
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Staying active and strong is one of the best ways to support your health as you age. Resistance training — using your muscles to push or pull against something — helps you build strength and maintain range of motion in your joints, so you can move with confidence throughout all stages of life. You don’t need a gym membership or to use heavy weights — a simple resistance band is enough.
“Resistance band exercises are a gentle, effective way for older adults to keep muscles strong, joints flexible, and everyday movements easier,” says Victoria Smith, PT, DPT, a physical therapist at Hinge Health. Resistance bands are lightweight and portable. They are accessible for all fitness levels and easy to use at home or on the go.
Regular movement with resistance bands doesn’t just help you feel stronger — it also supports your independence, prevents falls, and boosts mobility so you can continue doing everyday activities with ease.
Read on for 13 resistance band exercises for seniors, recommended by Hinge Health physical therapists, to help strengthen your whole body.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Jillian Kleiner, PT, DPT
Victoria Smith, PT, DPT
13 resistance band exercises for seniors
Resistance band exercises help strengthen key muscles in your shoulders, back, hips, and legs — supporting everyday activities like reaching, standing up, and walking. When you combine different exercises, such as shoulder rows and banded chair squats, you build a well-rounded routine that targets your whole body. This approach can help improve your balance and make movement feel easier and more natural. Stay strong and steady with these physical therapist (PT)-recommended resistance band exercises for seniors.
1. Banded pull-aparts
Want expert care? Check if you're covered for our free program →“This exercise strengthens several muscles in your upper back and arms, especially the muscles that support healthy posture,” says Dr. Smith. Strengthening these areas can help reduce muscle tightness in your shoulders and help you with everyday tasks, like lifting groceries or carrying laundry baskets.
How to do it:
Stand tall with your arms out in front of you at chest height. Hold a band in both hands with a little slack in the band, palms facing down.
Keep your arms straight as you open your arms out to the sides.
Make sure to keep your arms at chest height. Avoid letting your shoulders lift toward your ears as you perform the movement.
PT tip: “Focus on pulling from your shoulder blades to get the most benefit,” Dr. Smith says.
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This move strengthens your upper back, shoulders, and arms. “This versatile exercise can be done in many positions — standing, bent over, or sitting — and helps with daily activities like pulling open doors, reaching for objects, and standing upright,” Dr. Smith says. It makes everyday activities (like pushing a shopping cart or pulling a seatbelt across your body) smoother and easier.
How to do it:
Secure a resistance band by opening a door, wrapping the band around the handle, and then closing the door. Gently tug on the band to make sure the door doesn’t open toward you.
Take a few steps back from the door with the ends of the band in each hand.
Your arms should be straight and raised to about chest height, and the bands should have some tension.
Stretch the band by pulling your hands to the side of your ribcage while your elbows bend.
Squeeze your shoulder blades together as you hold. Then relax your arms back to the starting position.
Get more information on how to do a shoulder row.
3. Resisted side raise
Want expert care? Check if you're covered for our free program →This move helps strengthen your shoulders, especially your rotator cuff muscles and tendons, which support everyday movements like lifting objects off the ground or brushing your hair. “Doing this exercise while standing can also help with balance and stability, making daily reaching and lifting more comfortable,” Dr. Smith says.
How to do it:
Anchor one end of a resistance band below your feet and hold the other end in your hand.
Lift your arm out to the side with your arm straight.
Lower your arm back down to return to the starting position.
Repeat on the other side.
PT tip: “To get the most benefit from this exercise, keep your chest lifted and gently squeeze your shoulder blades together as you move,” Dr. Smith says.
4. Straight-arm pull down
Want expert care? Check if you're covered for our free program →Doing this exercise can make daily tasks that involve reaching in front of you or overhead — like closing a cupboard, putting away laundry, or watering hanging plants — feel more steady and controlled. “It challenges both your core and shoulder muscles, which can help you stay upright and balanced during everyday activities,” Dr. Smith says.
How to do it:
Secure a resistance band by opening a door, wrapping the band around the handle opposite of where you’re standing, and then closing the door.
Gently tug on the band to make sure the door is securely closed.
Grip the resistance band with both hands and raise your arms to chest height.
Take a few steps back from the door so the band has some tension in it.
With your arms straight, move your hands toward the floor, stopping when your hands reach the sides of your legs.
Keep your chest open and shoulders down.
Hold this position for a few seconds before relaxing your arms back to the starting position.
Get more information on how to do a straight-arm pulldown here.
5. Seated chest press
Want expert care? Check if you're covered for our free program →This exercise helps you build strength for everyday activities that involve pushing, like getting up from a chair, opening doors, or moving objects away from your body. “It can be done in a seated position, which is a good option for those with more limited mobility,” Dr. Smith says.
How to do it:
Start by sitting in a chair.
Loop a resistance band around your upper back and hold each end of the band with your hands.
Your elbows are going to be bent to 90 degrees and should be relaxing at your side.
Extend your arms straight out in front of you at chest height to stretch the band.
Get more information on how to do a seated chest press here.
6. Monster walks
Want expert care? Check if you're covered for our free program →This exercise strengthens your lower body muscles, including your glutes (butt muscles) and quadriceps (front of thigh muscles), which help you with daily movements like standing up, walking, and getting in and out of a car. “This exercise can also improve your balance and coordination, making it easier to move confidently in many directions,” Dr. Smith says.
How to do it:
Start by standing with a looped resistance band placed around your knees and your feet hip-width apart.
Bend your knees to lower yourself into a mini squat.
While you hold the squat position, step one foot directly out to your side, stretching the band.
Slowly step your foot back before repeating with your other leg.
Focus on controlling the band as you return to your squat position.
PT tip: “Taking smaller steps can make it more manageable while still supporting your hips and legs,” Dr. Smith says.
Get more information on how to do a monster walk here.
7. Hamstring curl with band
Want expert care? Check if you're covered for our free program →This exercise targets your hamstrings in the back of your legs. Keeping these muscles strong can help you walk, climb stairs, and stand up from low surfaces with ease as you age. “Make sure you keep your knees parallel and steady throughout the entire movement,” Dr. Smith says.
How to do it:
Stand with a looped band around your ankles while resting your hands on a sturdy surface like a table or a chair.
Lift the heel of your target foot off the floor and move it toward your butt to stretch the band.
Squeeze the muscles in the back of your legs as you hold this position.
Lower your foot back to the floor.
Repeat with the other leg.
Get more information on how to do a hamstring curl here.
8. Banded chair squats
Want expert care? Check if you're covered for our free program →This move helps strengthen your leg muscles — from your quads down to your calf muscles in your lower leg — as well as your hips. This can make it easier to stand up from a chair, use the stairs, or get in and out of a car. “If you’re just starting out, try using a pillow or a higher chair to make the movement a bit easier and more comfortable,” Dr. Smith says.
How to do it:
Sit on the front part of the chair and place a loop band around your legs, just above your knees.
Press into your feet to stand tall. Keep weight in your heels.
Lower your hips back and down to return to the starting position.
PT tip: “Pressing outward on the band as you move adds extra support for your hips,” Dr. Smith says.
9. Standing hip extension with band
Want expert care? Check if you're covered for our free program →Hip extension exercises increase strength in nearby muscles, like your glutes. This can make your hips more stable. Keeping these muscles strong is key for everyday movements like walking, climbing stairs, and maintaining good balance. “Start with a small movement and keep your posture upright to promote comfortable motion as you practice,” Dr. Smith says.
How to do it:
Stand with a looped band around your ankles or knees while resting your hands on a sturdy surface like a counter top, table, or chair.
Extend one leg backward off the floor and toward the ceiling while keeping your knees straight.
Focus on squeezing the butt muscles while you hold this position.
Relax your leg back to the floor.
Repeat on the other leg.
Get more information on how to do a standing hip extension here.
10. Standing side leg raise with band
Want expert care? Check if you're covered for our free program →This move targets your glutes. Increasing strength here can make climbing up and down stairs, getting up from low chairs, and shifting positions in bed smoother. “If your mobility is limited, you can do this exercise from the comfort of your bed,” Dr. Smith says.
How to do it:
Stand next to a sturdy surface like a countertop or table, and place your hand on it for balance.
Then lift one leg out to your side and toward the ceiling while keeping your knee straight.
Focus on squeezing your hip muscles as you hold this position.
Now relax your leg back to the floor.
PT tip: “Stay upright and start with a small, comfortable range of motion,” Dr. Smith says.
Get more information on how to do a standing side leg raise here.
11. Banded bridges
Want expert care? Check if you're covered for our free program →This exercise focuses on your glutes and core muscles. “It’s another great way to encourage hip extension, which is key for maintaining good posture,” Dr. Smith says. “Tightening the glutes before lifting up can help improve the effectiveness of the movement.”
How to do it:
On a yoga mat with a looped resistance band placed above your knees, lie comfortably on your back.
Your knees are bent and your feet are flat on the floor.
Move your knees apart to stretch the band, and push through your heels to lift your hips off the floor.
Focus on squeezing your glutes and holding your knees apart.
Lower your hips back to the floor.
Get more information on how to do a bridge here.
12. Banded ankle eversion
Want expert care? Check if you're covered for our free program →“This exercise strengthens the muscles that support your ankle, which can improve balance and make activities like walking and standing feel more steady,” Dr. Smith says. “Try to move just your ankle while keeping your knee still.” If the movement feels awkward at first, that’s completely normal. It’s a sign that you’re building coordination.
How to do it:
Start by sitting with your feet propped up on their heels.
Place a looped resistance band around the outsides of your feet near your pinky toes.
Move the front of your target foot out to the side to stretch the band as your heel stays in place.
Move your foot back to the starting position.
Repeat on the other side.
13. Banded ankle inversion
Want expert care? Check if you're covered for our free program →This move targets different stabilizing muscles around your ankle, helping you maintain steady footing and react better when walking or hiking on uneven surfaces. “Focus on slow, controlled movements at your ankle without involving your knee,” Dr. Smith says.
How to do it:
Sit in a chair that is next to a table and wrap a looped resistance band from one leg of the table to the inside of your target foot.
Adjust your foot so the band has tension running from the leg of the table to the inside of your foot.
Raise your toes slightly away from the floor and move the inside of your foot away from the table to stretch the band as your heel remains in place.
Move your foot back to the starting position.
Repeat on the other side.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your resistance band exercises
Note: Some of these moves may feel challenging if you’re new to movement (or especially to strength training) or dealing with any muscle or joint pain. On the other hand, if you’re doing these moves proactively to prevent pain and improve strength and balance, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of resistance band exercises
Incorporating resistance band exercises for seniors into your movement routine offers a wide range of benefits that go far beyond building muscle. Simple, consistent movements with bands can support your health, confidence, and independence as you age. Learn about some of the main benefits.
Prevents falls and improves coordination. Strengthening key muscle groups, — including all the ones mentioned above — with resistance bands helps you stay steady on your feet. This reduces the risk of falls and supports better balance and coordination with daily tasks.
Prevents muscle loss. “Doing resistance exercises regularly is one of the most effective ways to maintain and build muscle strength as you age, helping to prevent age-related muscle loss (sarcopenia) and keep you moving with ease,” Dr. Smith says.
Promotes independence. Strong muscles and bones support your ability to take care of daily tasks, so you can maintain a higher level of independence and quality of life as you age. It also challenges your range of motion, enabling you to move more freely and confidently.
Helps manage weight and other health conditions. Resistance band exercises can help you maintain or lose weight, and support the management of health conditions like diabetes. Research suggests that resistance training can support blood sugar control for those with type 2 diabetes, while also promoting bone health and increasing both the quality and amount of muscle.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Sherrington, C., Fairhall, N., Kwok, W., Wallbank, G., Tiedemann, A., Michaleff, Z. A., Ng, C. A. C. M., & Bauman, A. (2020). Evidence on physical activity and falls prevention for people aged 65+ years: Systematic review to inform the WHO guidelines on physical activity and sedentary behaviour. International Journal of Behavioral Nutrition and Physical Activity, 17(1). doi:10.1186/s12966-020-01041-3
Christensen, B. H., Andersen, K. S., Rasmussen, S., Andreasen, E. L., Nielsen, L. M., & Jensen, S. L. (2016). Enhanced function and quality of life following 5 months of exercise therapy for patients with irreparable rotator cuff tears – an intervention study. BMC Musculoskeletal Disorders, 17(1). doi:10.1186/s12891-016-1116-6
Sadaqa, M., Németh, Z., Makai, A., Prémusz, V., & Hock, M. (2023). Effectiveness of exercise interventions on fall prevention in ambulatory community-dwelling older adults: a systematic review with narrative synthesis. Frontiers in Public Health, 11(11), 1209319. doi:10.3389/fpubh.2023.1209319
Fielding, R. A., Vellas, B., Evans, W. J., Bhasin, S., Morley, J. E., Newman, A. B., Abellan van Kan, G., Andrieu, S., Bauer, J., Breuille, D., Cederholm, T., Chandler, J., De Meynard, C., Donini, L., Harris, T., Kannt, A., Keime Guibert, F., Onder, G., Papanicolaou, D., & Rolland, Y. (2011). Sarcopenia: An Undiagnosed Condition in Older Adults. Current Consensus Definition: Prevalence, Etiology, and Consequences. International Working Group on Sarcopenia. Journal of the American Medical Directors Association, 12(4), 249–256. doi:10.1016/j.jamda.2011.01.003
Syeda, A., Battillo, D., Visaria, A., & Malin, S. K. (2023). The Importance of Exercise for Glycemic Control in Type 2 Diabetes. American Journal of Medicine Open, 9(9), 100031. doi:10.1016/j.ajmo.2023.100031