I train older adults for a living—this wrist-friendly full body workout is the one I recommend to everyone over 65

One of my senior personal training clients almost cancelled a session recently because she was worried her wrist pain would stop her from holding a dumbbell. I reassured her that there were plenty of other exercises we could do.

This is where long and short-loop or resistance bands can be effective. They are a gentle way to make bodyweight moves more challenging without straining your wrists.

I’ve created this six-move wrist-friendly full-body workout designed with older adults in mind, and all you need is a short-loop resistance band. Use a wall or sturdy surface for support if you are worried about your balance.

How to do the wrist-friendly workout

The moves:

1. Banded knee lift
2. Banded reverse leg extension
3. Standing banded donkey kick
4. Squat and alternate calf raise
5. Forearm banded press
6. Seated banded knee lift and hold

1. Banded knee lift

Sets: 2 Reps: 6-10 each side

• Stand with your feet hip-width apart with a band wrapped around your midfoot of both feet.
• Hold onto a sturdy surface for support.
• Lift one foot off the floor, stretching the band as you raise your knee to hip height.
• Return your foot to the floor, then repeat on the other side.
• Continue, alternating sides with each rep.

2. Reverse leg extension

Sets: 2 Reps: 6-10 each side

• Stand with the band around your left ankle and under your right foot.
• Shift your weight onto your left foot, using a stable surface for support if you need.
• Bend your right knee to raise your right foot off the floor, then push your heel back and extend your right leg behind you.
• Reverse the movement, bringing the right knee forward and repeat.
• Do all your reps on one side, then switch sides.

3. Standing banded donkey kick

Sets: 2 Reps: 6-10 each side

• Stand with the band wrapped just above your knees, facing a sturdy surface for support.
• Shift your weight into your left foot, then bend your right knee to 90° to raise your right foot behind you.
• Kick your right foot behind you, so your sole faces up.
• Reverse the movement.
• Do all your reps on one side, then switch sides.

4. Squat and alternate calf raise

Sets: 2 Reps: 6-10

• Stand with your feet slightly wider than hip-width apart.
• Bend your hips and knees, pushing your hips back, to lower until your thighs are parallel with the floor, or as far as your mobility allows.
• Push through your heels to return to the starting position.
• Raise one heel off the floor, lower it, then repeat on the other foot.

5. Forearm band press

Sets: 2 Reps: 6-10

• Stand with a band wrapped around your forearms, halfway between your wrists and elbows.
• Raise your arms to chest height, with your elbows bent at 90°, forearms together and palms facing.
• Open your arms out to the sides, pulling the band apart.
• Return to your starting position with control.

6. Seated banded knee lift and hold

Sets: 2 Reps: 6-10 each side

• Sit in a chair with your feet flat on the floor and a band wrapped around your thighs, just above your knees.
• Rest your hands on your thighs or the side of your chair.
• Brace your core and slowly lift your right knee a few inches off the floor.
• Hold for three seconds.
• Lower down and repeat on the other side.