It’s really important that we try our best to build and maintain strength as we get older. Exercise can feel more tiring, and your muscles might not respond the way they once did, but there are ways to stay strong and mobile without risking injury or overdoing it.
One option that’s especially gentle on the joints is using some of the best resistance bands instead of weights. Resistance bands are easier on your joints because they offer smooth, controlled resistance through the whole movement, without the heavy load or jolting force you can get from weights like dumbbells or a barbell.
So I went and asked personal trainer and The Gym Venice owner Kris Herbert to put together a resistance band workout for us, and he built a six-move routine designed with over-70s in mind. That said, it’s suitable for anyone looking to build strength in a low-impact way without lifting weights.
What is the workout?
Herbert explains that the session “supports strong muscles, healthy joints, stable posture, and confident daily movement.” It’s easy to modify based on your strength and mobility, but it’s not built on the assumption that you’re new to exercise.
The workout takes 15 minutes and uses one light to medium resistance band. You’ll start with a short warm-up, move through a six-exercise circuit, and finish with a gentle cool-down. Herbert recommends doing the routine two to three non-consecutive days per week to build strength and support mobility over time.
Quick Warm‐Up (2 minutes)
- Band Shoulder Opening: Band around the back at bra‐line or mid‐back. Hold ends, reach arms forward for 5 slow breaths.
- Sit‐to‐Stand: Easy tempo from a chair to wake up hips and knees. Do this five times over.
The 6‐Move Circuit
Complete two rounds of the circuit. Work for 35 seconds with smooth, controlled reps, then take 20 seconds to rest and prepare for the next exercise. Herbert says to keep the intensity moderate, about a 6–7 out of 10 effort.
Move 1: Band Squat
- Why it matters: Keeps sit‐to‐stand strong for chairs, toilets, and stairs.
- Setup: Stand on the band, feet hip to shoulder width. Hold handles at the chest or under chin.
- How: Hips back, knees over mid‐foot. Lightly pause near parallel. Drive through mid‐foot to stand tall.
- Make it easier: Looser band, higher squat, sit to a box.
- Make it stronger: Slow 3‐sec lowering or add a 1‐sec pause at the bottom.
Move 2: Band Hip Hinge (Deadlift)
- Why it matters: Trains the backside for safe lifting.
- Setup: Stand on the band, feet hip‐width. Hold ends.
- How: Soften knees. Push hips back, spine long, band close to legs. Drive hips forward to stand.
- Option: Use sumo stance (wider, toes out) if hips prefer it.
- Make it easier: Lighter band or shorter range.
- Make it stronger: Step wider on the band or slow the lowering.
Move 3: Band Bent‐Over Row
- Why it matters: Upper‐back strength for posture and shoulders.
- Setup: Stand on band. Hinge slightly, long spine, arms straight.
- How: Pull elbows toward hips. Pause 1 count. Lower smoothly.
- Make it easier: Narrow stance on the band.
- Make it stronger: Wider stance or double the band.
Move 4: Band Chest Press (no anchor)
- Why it matters: Front‐of‐the‐body strength for pushing, transfers, and floor get‐ups.
- Setup: Band wraps around mid‐back under the shoulder blades. Hands hold the ends at chest height. Stagger stance.
- How: Press forward to arm’s length. Pause softly. Return with control.
- Make it easier: Looser band, shorter range.
- Make it stronger: Slight pause in the stretched position or slower lowering.
- Optional swap: Band Chest Fly from the same setup if shoulders prefer a sweeping motion.
Move 5: Two‐Handed Biceps Curl
- Why it matters: Grip and elbow strength for carrying and lifting.
- Setup: Stand on band, arms at sides, palms forward.
- How: Curl to about 90–120°, keep elbows near ribs. Lower slowly.
- Make it easier: Narrow stance or choke up less on the band.
- Make it stronger: Wider stance or add a 2‐sec lowering.
Move 6: Overhead Triceps Extension
- Why it matters: Arm strength for reaching and transfers.
- Setup: Sit or stand. One end of the band anchored by the back foot or held at the chest. The other end in both hands overhead, elbows pointing up.
- How: Bend and extend at the elbows without arching the back.
- Make it easier: Shorter range or perform Kickbacks hinged forward with elbows fixed by ribs.
- Make it stronger: Small 1‐sec pause at full extension.
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