Full-Body Resistance Band Workout for Seniors

1. Calf Raises

Stand on the band near the balls of your feet. Raise up onto your toes and slowly lower back down. Adjust the resistance by changing your grip.

2. Romanian Deadlifts

Target your hamstrings and glutes. Hinge at the hips while keeping your back straight. Squeeze your glutes as you return to standing.

3. Squats

Stand with feet shoulder-width apart on the band. Hold the ends at shoulder height and squat down, keeping knees behind toes.

4. Chest Press & Wall Push-Ups

Wrap the band around your back and press forward. For more challenge, do wall push-ups with the band for added resistance.

5. Overhead Shoulder Press

Stand on the band and bring it to shoulder level. Press straight overhead while engaging your shoulders and upper back.

6. Tricep Kickbacks

Bend forward slightly. Hold the band at your feet and extend your arms backward. Keep elbows close to your body.

7. Lat Pulls

Hold the band overhead and pull out and down to shoulder height. This works your lats without needing a door anchor.

8. Seated Rows

Sit on the floor with the band around your feet. Pull the band toward you, squeezing your shoulder blades together at the end.

9. Bicep Curls

Stand on the band and curl your arms up toward your shoulders. Keep elbows pinned to your sides for best results.

10. Rotator Cuff Pull-Aparts

Hold the band in front of you and pull apart sideways. This strengthens the shoulder stabilizers and helps with posture.

11. Standing External Rotations

Secure one end of the band and rotate your arm outward. Focus on shoulder-level motions to protect the rotator cuff.

12. Diagonal Shoulder Patterns

Move your arm from low to high across your body. This mimics real-life movement and engages the shoulder through multiple planes.

13. Lateral Shoulder Raises

Stand on the band and lift your arms out to the sides. Raise to shoulder height to target the middle of the deltoid.

14. Front Shoulder Raises

Lift the band straight in front of you with thumbs pointed up. This strengthens the front head of the deltoid.

15. Rear Shoulder Raises

Bend over and lift arms out to the side. Alternatively, pull the band from front to chest level in a standing position.

16. Core Rotations

Stand on the band and twist your torso side to side. Keep it controlled and avoid over-rotating the lower back.

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