This four-move resistance band workout for seniors will improve mobility and build functional strength

Strength and stability can quickly diminish as we age, leading to increased risk of falls and injury when performing everyday tasks.

It’s something certified personal trainer Carter Lee from BetterMe has often observed when working with seniors, but he says this four-move routine can help arrest that decline.

“This circuit delivers a full-body workout using resistance bands to improve mobility and build functional strength,” he tells Fit&Well.

The routine starts with a seated drill to strengthen the stabilizer muscles around your feet and ankles. The exercises then move up the body to address tightness and weakness around your chest and shoulders.

Bands, Lee says, challenge muscles and joints without the impact often associated with lifting weights, making it an especially useful tool for older adults training.

“Beyond their convenience, training with resistance bands can make daily activities significantly easier, supporting independence in everyday movements,” he adds.

How to do the resistance band workout

Lee recommends starting with a light to medium tension band.

“Work each exercise for 45 seconds, then take 15 seconds to rest and transition to the next move,” he says.

You can do the circuit once as a gentle daily routine to mobilize your ankles and shoulders or two to three times in total for a slightly more intensive standalone workout.

1. Banded foot activation

Time: 45sec Rest: 15sec

• Sit in a chair with your right leg extended.
• Loop a long resistance band around the ball of your right foot, holding the ends firmly.
• Flex your foot forward against the band’s resistance, then slowly return to the starting position.
• Continue for 45 seconds on one side, then repeat on the other on the next round, or switch halfway through if you’re only performing one round.

Lee says: “Strengthening the small muscles in the feet and ankles is critical for seniors, helping improve ground feel and ankle stability. A strong base can help reduce the risk of trips and falls.”

2. Seated band pull-apart

Time: 45sec Rest: 15sec

• Sit on a chair with your feet flat on the floor, holding a resistance band in both hands.
• Raise your hands to chest height in front of you, with your arms extended.
• Keeping your arms straight, move your hands out to the sides, slowly pulling the band apart and towards your chest, until you feel a stretch across your chest.
• Slowly return your hands to the start.

Lee says: “This exercise counteracts desk posture or slouching, by opening your chest and strengthening your upper-back muscles responsible for an upright, confident stance.”

3. Shoulder dislocation

Time: 45sec Rest: 15sec

• Stand with your feet hip-width apart, holding a long resistance band in both hands in front of your thighs.
• Move your hands apart to create tension in the band.
• Slowly and with control, raise your arms overhead and as far back as you can, then return to the starting position.

Lee says: “This movement improves shoulder flexibility and warms up your upper body, making it easier to reach for items on high shelves or get dressed in the morning.”

4. Alternating shoulder dislocation

• Stand with your feet hip-width apart, holding a long resistance band in both hands in front of your thighs.
• Raise your right arm overhead, then behind you, bringing the band past your left ear.
• Raise your left arm overhead, then in front of you, bringing the band past your right ear.
• Continue, alternating the leading arm with each rep.

Lee says: “This variation of the shoulder dislocation exercise focuses on unilateral stability, helping to identify and correct strength imbalances between your left and right shoulders.”

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